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Maximize muscle and cardio endurance
Cutting
Intermediate
Machine strength
Plan Details
The Maximize muscle and cardio endurance routine by Smarkwe2 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Toning up lean muscle while strengthening cardiovascular system and increasing oxygen utilization. Strength training days are done twice per week. And each weight lifting session is followed by cardio for 4-6 miles.
Routine detail
Day 1
Chest shoulders riceps
Est. 44 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Day 2
Legs
Est. 48 min
7 exercises
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Hip abduction (flexion)
3 Sets x 15 Reps
Day 3
Back biceps abs
Est. 66 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Upward Chop
3 Sets x 15 Reps
Day 4
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
