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The Big Cotzilla
Cutting
Advanced
Machine strength
Plan Details
The The Big Cotzilla routine by arcotson is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Day 1
Chest
Est. 98 min
8 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Decline Crunch
4 Sets x 25 Reps
Day 2
Arms
Est. 104 min
9 exercises
Barbell Curl
5 Sets x 16 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dip
4 Sets
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Day 3
Legs
Est. 98 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 25 Reps
Day 4
Shoulders
Est. 78 min
7 exercises
Dumbbell Front Raise
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Plank
4 Sets
Day 5
Back
Est. 95 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 18 Reps
Back Hyperextension
4 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
