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Bionic 6 days & 1 day HIIT Cardio
Cutting
Advanced
Machine strength
Plan Details
The Bionic 6 days & 1 day HIIT Cardio routine by GIGSANDBYTESHQ is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This program is created to keep the heart rate up - SuperSets/ lifting heavy/ Allowing less and less idle time between sets and exercise. Top rep- lift your Personal Record lbs with low reps.
Routine detail
Mon
Chest (SuperSets) MixUp
Est. 103 min
18 exercises
Step Machine
1 Set
Push-Up (Close Hand)
2 Sets x 15 Reps
Dumbbell Deep Push-Up
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Shoulder Press (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Incline One Arm Hammer Press
2 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Smith Machine Incline Bench Press
1 Set x 12 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Dumbbell Rotational Decline Sit-Up
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Back (SuperSet) MixUp
Est. 112 min
18 exercises
Step Machine
1 Set
Gorilla Chin-Up with Crunch
2 Sets x 15 Reps
Forearm Plank with Hip Abduction
2 Sets x 12 Reps
Climber Pull-Up
3 Sets x 5 Reps
Push-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Assisted Chin-Up
1 Set x 12 Reps
One-Arm Hang
2 Sets
Hanging Knee Raise (Rotational)
2 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Wed
Legs (SuperSets) MixUp
Est. 101 min
14 exercises
Step Machine
1 Set
Box Jump Multiple Response
3 Sets x 15 Reps
Clap Push-Up
3 Sets x 5 Reps
Jump Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Bench Squat
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Shoulders (SuperSet) MixUp
Est. 105 min
16 exercises
Step Machine
1 Set
Dumbbell Incline Shoulder Raise
3 Sets x 15 Reps
Single-Leg Push-Up
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Barbell Alternating Press
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Barbell Front Raise
2 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
Decline Bench Rotational Sit-Up
2 Sets x 12 Reps
Fri
ARMS (SuperSet) MixUp
Est. 114 min
16 exercises
Step Machine
1 Set
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Cable Pulldown Bicep Curl
2 Sets x 12 Reps
Tricep Push-Up
2 Sets x 12 Reps
Climber Pull-Up
1 Set x 12 Reps
Clap Push-Up
1 Set x 12 Reps
Treadmill Running
1 Set
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 50 Reps
Preacher Curl Machine
1 Set x 12 Reps
Sat
ABS (BurnOuts) MixUp
Est. 96 min
20 exercises
Treadmill Running
1 Set
Gorilla Chin-Up with Crunch
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Machine Ab Crunch
1 Set x 20 Reps
Back Hyperextension
1 Set x 12 Reps
Chin-Up (Close Grip)
2 Sets x 12 Reps
Crunch with Hands Overhead
2 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Reverse Crossover
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Single-Leg Bench Dip
2 Sets x 12 Reps
Cable Pulldown Bicep Curl
2 Sets x 12 Reps
Seated Bench Leg Pull-In
2 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Push-Up (Wide Hand)
2 Sets x 12 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Sun
CARDIO (All day)
Est. 48 min
8 exercises
Step Machine
1 Set
Box Jump with Single-Leg Stabilization
2 Sets x 12 Reps
Long Jump
2 Sets x 12 Reps
Mountain Climber
2 Sets x 12 Reps
Plank
2 Sets
Bodyweight Wall Squat
2 Sets x 12 Reps
Bodyweight Calf Raise
2 Sets x 12 Reps
Treadmill Running
1 Set
