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Rotating 12 Hour Shifts
Cutting
Intermediate
Machine strength
Plan Details
The Rotating 12 Hour Shifts routine by Adam0041 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Based on a 2-2-3 12 hour work pattern which allows only 7 days to workout over a 2 week period with sparatic minimum times on work days for cardio. All sets between rest times are supersets.
Routine detail
Mon
Chest and Back
Est. 149 min
20 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Dumbbell Bench Press
3 Sets x 14 Reps
Smith Machine Deadlift
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Incline Bench Press
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Decline Press
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Rest
1 Set
Cable Seated Row
3 Sets x 14 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Rest
1 Set
Cable Mid Chest Crossover
3 Sets x 14 Reps
Rest
1 Set
Walking
1 Set
Tue
Shoulders
Est. 133 min
18 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Shoulder Press
3 Sets x 14 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Rest
1 Set
Barbell Shrug
3 Sets x 14 Reps
Cable Reverse Fly
3 Sets x 14 Reps
Rest
1 Set
Cable Internal Rotation
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Rest
1 Set
Walking
1 Set
Wed
Triceps and Biceps
Est. 161 min
22 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Rest
1 Set
EZ Bar Tricep Extension
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Rest
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 14 Reps
Rest
1 Set
Machine Dip
3 Sets x 14 Reps
Preacher Curl Machine
3 Sets x 14 Reps
Rest
1 Set
Cable Rope High Pulley Tricep Extension
3 Sets x 14 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 14 Reps
Rest
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14 Reps
Smith Machine Bicep Curl
3 Sets x 14 Reps
Walking
1 Set
Thu
Legs and Shoulders
Est. 139 min
19 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 14 Reps
Barbell Squat
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Shoulder Press
3 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Rest
1 Set
Cable Reverse Fly
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Lateral Raise
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 14 Reps
Barbell Shrug
3 Sets x 14 Reps
Rest
1 Set
Walking
1 Set
Fri
Triceps and Biceps
Est. 148 min
20 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
EZ Bar Tricep Extension
3 Sets x 14 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Rest
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 14 Reps
Rest
1 Set
Machine Dip
3 Sets x 14 Reps
Preacher Curl Machine
3 Sets x 14 Reps
Rest
1 Set
Cable Rope High Pulley Tricep Extension
3 Sets x 14 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 14 Reps
Rest
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 14 Reps
Smith Machine Bicep Curl
3 Sets x 14 Reps
Walking
1 Set
Sat
Legs
Est. 128 min
18 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Barbell Squat
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Rest
1 Set
Machine Leg Extension
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Rest
1 Set
Machine Hip Adduction
3 Sets x 14 Reps
Machine Hip Abduction
3 Sets x 14 Reps
Rest
1 Set
Machine Leg Press
3 Sets x 14 Reps
Rest
1 Set
Walking
1 Set
Sun
Chest and Back
Est. 149 min
20 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Dumbbell Bench Press
3 Sets x 14 Reps
Smith Machine Deadlift
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Incline Bench Press
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Rest
1 Set
Dumbbell Decline Press
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Rest
1 Set
Cable Seated Row
3 Sets x 14 Reps
Dumbbell Pullover
3 Sets x 14 Reps
Rest
1 Set
Cable Mid Chest Crossover
3 Sets x 14 Reps
Rest
1 Set
Walking
1 Set
Any
Cardio
Est. 54 min
7 exercises
Crunch
3 Sets x 15 Reps
Cable One-Arm Side Bend
1 Set x 20 Reps
Cable Side Bend
1 Set x 20 Reps
Cable Wood Chop
1 Set x 20 Reps
Machine Back Extension
1 Set x 20 Reps
Back Extension Stretch
1 Set x 10 Reps
Walking
1 Set
