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cutting phase
General
Beginner
Dumbbell
Plan Details
The cutting phase routine by damianthrasher is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
bi/tri (b)
Est. 20 min
6 exercises
Barbell Seated Tricep Extension
1 Set x 12 Reps
supernated close grip pull ups
1 Set x 15 Reps
cable kick backs
1 Set x 15 Reps
Barbell Curl
1 Set x 9 Reps
Barbell Bench Press (Close Grip)
1 Set x 9 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Mon
bi/tri arms (a)
Est. 20 min
6 exercises
Dip
1 Set x 9 Reps
Scott curls
1 Set x 9 Reps
scull cruisers
1 Set x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 15 Reps
standing cable curls
1 Set x 15 Reps
Tue
hamstrings/calfs
Est. 13 min
4 exercises
Machine Leg Curl (Prone)
1 Set x 12 Reps
barbell lunge
1 Set x 9 Reps
glute/ham raises
1 Set x 15 Reps
Barbell Sumo Deadlift
1 Set x 6 Reps
Wed
shoulders/traps (a)
Est. 14 min
4 exercises
Dumbbell Seated Arnold Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
close grip upright row
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Wed
shoulders/traps (b)
Est. 17 min
5 exercises
Barbell Upright Row
1 Set x 12 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 9 Reps
back cable flys
1 Set x 20 Reps
Fri
chest/back (a)
Est. 26 min
8 exercises
Barbell Bent-Over Row
1 Set x 6 Reps
Barbell Bench Press
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 9 Reps
Dumbbell Incline Bench Press
1 Set x 9 Reps
T Bar Row
1 Set x 12 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
rope pullover
1 Set x 15 Reps
bottom half dips
1 Set x 15 Reps
Fri
chest/back (b)
Est. 23 min
7 exercises
Barbell Incline Bench Press
1 Set x 6 Reps
Pull-Up
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 9 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
rack chins
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 9 Reps
Sat
quad/calfs/abs
Est. 13 min
4 exercises
Hack Squat
1 Set x 7 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
1 Set x 15 Reps
Barbell Squat
1 Set x 4 Reps
