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my costumised workout
Cutting
Intermediate
Machine strength
Plan Details
The my costumised workout routine by SaidMalki is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
upper body D1
Est. 62 min
8 exercises
Barbell Bench Press
6 Sets x 12,10,8,6,4,20 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
lower body D2
Est. 35 min
6 exercises
Barbell Squat
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Wed
upper body D3
Est. 31 min
6 exercises
T Bar Row
6 Sets x 12,10,8,6,4,20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Shoulder Press
6 Sets x 12,10,8,6,4,20 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 8 Reps
Thu
abs D4
Est. 54 min
5 exercises
Mountain Climber
3 Sets x 30 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Stationary Bike
1 Set
