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Post Vacation Muscle Thrash
Cutting
Intermediate
Dumbbell
Plan Details
The Post Vacation Muscle Thrash routine by free.stacey is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
4 days, full body.
Routine detail
Mon
Kickboxing
Est. 47 min
1 exercise
Boxing
1 Set
Tue
Hot Yoga
Est. 62 min
1 exercise
Yoga
1 Set
Wed
Back and Biceps
Est. 63 min
7 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 24 Reps
Dumbbell Incline Curl
2 Sets x 24 Reps
Pull-Up
3 Sets x 15 Reps
Kettlebell Renegade Row
1 Set x 30 Reps
Rowing
1 Set
Thu
Shoulders and Abs
Est. 55 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Swiss ball rollout
2 Sets x 25 Reps
Swiss Ball Crunches
2 Sets x 15 Reps
Kettlebell Push Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Plank
2 Sets
Forearm Plank with Hip Abduction
2 Sets x 12 Reps
Kettlebell Swing
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Plate Raise
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 25 Reps
Ab Flutter Kicks
2 Sets
Fri
Chest and Triceps
Est. 41 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Push-Up to Side Plank
2 Sets x 12 Reps
