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4 Weeks till Vacation *
Cutting
Advanced
Machine strength
Plan Details
The 4 Weeks till Vacation * routine is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Perform all exercises in the given week on the day they are assigned. Run every day after doing the daily ab workout.
Routine detail
Mon
Full body chest heavy
Est. 69 min
10 exercises
Leg Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Tue
Full Body Back Heavy
Est. 55 min
10 exercises
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Full Body Leg Heavy
Est. 53 min
9 exercises
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Plank
4 Sets
Smith Machine Split Squat
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Thu
Triceps and Biceps
Est. 59 min
10 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Side Bridge
3 Sets
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Fri
Shoulders
Est. 76 min
10 exercises
Plank
4 Sets
Machine Back Extension
4 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
