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Super Sayan
Cutting
Intermediate
Machine strength
Plan Details
The Super Sayan routine by ramontanes@hotmail.com is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
A1
Est. 147 min
11 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 2
B1
Est. 110 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 3
A2
Est. 114 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Day 4
B2
Est. 103 min
8 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
