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Pre-India 2
Cutting
Advanced
Body
Plan Details
The Pre-India 2 routine by warren.clegg@gmail.com is a 13 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest 1
Est. 101 min
12 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 1
Cardio 1
Est. 17 min
1 exercise
Walking
1 Set
Day 2
Back 1
Est. 74 min
10 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Day 2
Cardio 2
Est. 46 min
4 exercises
Stationary Bike
1 Set
Crunch
4 Sets x 25 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 12 Reps
Day 3
Legs 1
Est. 41 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 3
Cardio 3
Est. 76 min
7 exercises
Elliptical Training
1 Set
Yoga
1 Set
Crunch
5 Sets x 20 Reps
Leg Raise
4 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Sit-Up
5 Sets x 10 Reps
Day 4
Cardio 4
Est. 29 min
2 exercises
Stationary Bike
1 Set
Decline Crunch
5 Sets x 20 Reps
Day 4
Chest 2
Est. 103 min
12 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 5
Back 2
Est. 78 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 5
Cardio 5
Est. 47 min
4 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 15 Reps
Leg Raise
5 Sets x 10 Reps
Day 6
Legs 2
Est. 47 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Day 6
Cardio 6
Est. 49 min
2 exercises
Stationary Bike
1 Set
Crunch
8 Sets x 20 Reps
Day 7
Cardio 7
Est. 108 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
