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Leah's Contest Prep Workout
Cutting
Advanced
Machine strength
Plan Details
The Leah's Contest Prep Workout routine by leah1776 is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Program to cut fat, increase endurance and lose weight following a body split type approach.
Routine detail
Mon
Chest & Shoulders + Abs 1 + HIIT
Est. 68 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
HIIT Cardio
1 Set
Tue
Legs & Glutes & LISS
Est. 101 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Cable Donkey Kick
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Walking
1 Set
Wed
Triceps, Rear Delts, Abs 2, HIIT
Est. 46 min
7 exercises
Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Band Pull Aparts
3 Sets x 12 Reps
HIIT Cardio
1 Set
Thu
Back & Biceps + LISS
Est. 107 min
11 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Roman chair situp
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Walking
1 Set
Fri
Lower Body + HIIT + Abs 1
Est. 68 min
8 exercises
Barbell Squat (Wide Stance)
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
HIIT Cardio
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Trail walk
Est. 92 min
1 exercise
Walking
1 Set
Any
Abs 2
Est. 22 min
3 exercises
Roman chair situp
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 15 Reps
Any
Abs 1
Est. 19 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Any
Stretching
Est. 31 min
10 exercises
Butterfly Stretch
1 Set
Seated Floor Hamstring Stretch
1 Set x 12 Reps
Straddle Stretch
1 Set x 12 Reps
figure 4 stretch
1 Set x 1 Rep
Hip Stretch
1 Set x 12 Reps
Stability Ball Back Stretch
1 Set
Bicep Stretch
2 Sets x 1 Reps
Tricep Stretch
2 Sets x 12 Reps
Iron Cross Stretch
2 Sets x 12 Reps
Cat Stretch
1 Set x 12 Reps
