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2 parts
Cutting
Advanced
Machine strength
Plan Details
The 2 parts routine by femi84 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
chest tri
Est. 77 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Tue
shoulder legs
Est. 86 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Wed
back bic
Est. 88 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Thu
chest tri
Est. 79 min
8 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
shoulder legs
Est. 94 min
10 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Sun
back bic
Est. 82 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
