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ngadap tes
Cutting
Beginner
Barbell
Plan Details
The ngadap tes routine by Wandrimaiyuanda is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
CHEST/BACK
Est. 68 min
8 exercises
Cable Lower Chest Raise
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Day 2
shoulder
Est. 60 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 3
ARMS/ABBS
Est. 77 min
10 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 35 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Air Bike
3 Sets x 35 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Day 5
LEGS
Est. 71 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Day 6
abbs day
Est. 46 min
10 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
