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Daily Grind Week 1
Cutting
Advanced
Machine strength
Plan Details
The Daily Grind Week 1 routine by Flak0 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Day 1
Est. 130 min
17 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Tabata Cardio Any
1 Set
Barbell Squat
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Tabata Cardio Any
1 Set
Barbell Shoulder Press
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Tabata Cardio Any
1 Set
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Incline Bench Prone Shrug
4 Sets x 10 Reps
Tabata Cardio Any
1 Set
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 10 Reps
Tabata Cardio Any
1 Set
Bodyweight Calf Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Tue
Day 2
Est. 134 min
17 exercises
Lying Cable Rear Delt Raise
4 Sets x 20 Reps
Cable Incline Fly
4 Sets x 20 Reps
Tabata Cardio Any
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Tabata Cardio Any
1 Set
Barbell Hack Squat
4 Sets x 20 Reps
Barbell Ab Rollout
4 Sets x 20 Reps
Tabata Cardio Any
1 Set
Barbell Shrug
4 Sets x 20 Reps
str8 arm pushdown
4 Sets x 20 Reps
Tabata Cardio Any
1 Set
Cable Behind the Back Curls
4 Sets x 20 Reps
Cable Internal Rotation
4 Sets x 20 Reps
Tabata Cardio Any
1 Set
Machine Calf Raise
4 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 20 Reps
Wed
Day 3
Est. 108 min
15 exercises
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Tabata Cardio Any
1 Set
Standing Pulldown
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Tabata Cardio Any
1 Set
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Tabata Cardio Any
1 Set
Machine Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Tabata Cardio Any
1 Set
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Tabata Cardio Any
1 Set
Thu
Day 4
Est. 160 min
15 exercises
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 6 Reps
Seated Barbell Curls
4 Sets x 6 Reps
Tabata Cardio Any
1 Set
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Alternating Press
4 Sets x 6 Reps
Tabata Cardio Any
1 Set
Machine Lat Pulldown (Reverse Grip)
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Tabata Cardio Any
1 Set
Smith Machine Behind Back Shrugs
4 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 6 Reps
Tabata Cardio Any
1 Set
Y Raise
4 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Tabata Cardio Any
1 Set
Fri
Day 5
Est. 172 min
17 exercises
Dip
4 Sets x 30 Reps
straight arm dip
4 Sets x 30 Reps
Tabata Cardio Any
1 Set
Smith Machine One-Arm Row
4 Sets x 60 Reps
Smith Machine Calf Raises
4 Sets x 30 Reps
Tabata Cardio Any
1 Set
Smith Machine Upright Row
4 Sets x 30 Reps
Smith Machine Hip Thrusts
4 Sets x 30 Reps
Tabata Cardio Any
1 Set
Cable Dual Overhead Curl
4 Sets x 30 Reps
Cable Cross-Over
4 Sets x 30 Reps
Tabata Cardio Any
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 30 Reps
Bodyweight Step-Up
4 Sets x 30 Reps
Tabata Cardio Any
1 Set
Barbell Wrist Curl (Posterior)
4 Sets x 30 Reps
Back Hyperextension
4 Sets x 30 Reps
