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scotty program 3
Cutting
Intermediate
Machine strength
Plan Details
The scotty program 3 routine by leescott85 is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest and triceps
Est. 26 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Day 2
back and biceps
Est. 25 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
reverse butterfly
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Incline Hammer Curl
4 Sets x 6 Reps
Day 3
legs and shoulders
Est. 24 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
ez bar upright row
4 Sets x 6 Reps
Barbell Front Raise
4 Sets x 6 Reps
Day 4
chest and back
Est. 25 min
7 exercises
Barbell Row
4 Sets x 6 Reps
Dumbbell Prone Incline Shrug
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Cable Shrug
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Day 5
muscle ups
Est. 19 min
6 exercises
negative muscle ups
4 Sets x 6 Reps
leg raises strict form!
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
Day 6
arms
Est. 22 min
6 exercises
Dumbbell Press (Close Grip)
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Day 7
legs
Est. 17 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Smith Machine Toe Raise
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Day 8
shoulders
Est. 19 min
6 exercises
Barbell Shrug
4 Sets x 6 Reps
dumbell farmers walk
4 Sets x 6 Reps
ez bar upright row
4 Sets x 6 Reps
agony barbell shoulder press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Front Raise
4 Sets x 6 Reps
Day 9
back
Est. 21 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Row
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Day 10
chest
Est. 21 min
6 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Machine Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
medicine ball push up
4 Sets x 6 Reps
Day 11
muscle ups
Est. 22 min
7 exercises
Pull-Up
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
leg raises strict form!
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 6 Reps
negative muscle ups
4 Sets x 6 Reps
band muscle ups
4 Sets x 6 Reps
