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Xyzz
Cutting
Advanced
Machine strength
Plan Details
The Xyzz routine by TiffanyDean is a 14 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs/Calves drop set until failure
Est. 100 min
11 exercises
The Maestro Mobility
1 Set
Barbell Deep Squat
5 Sets x 20 Reps
Dumbbell Walking Lunge
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 20 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Leg Extensions until failure
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Stability Ball Roll Down
3 Sets x 20 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Engine Rev
3 Sets
Mon
Nike/Run
Est. 34 min
2 exercises
Running
1 Set
Nike + training plan
1 Set
Tue
Chest/bicep
Est. 127 min
15 exercises
Fresh in the circuit mobility
1 Set
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 15 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Barbell Preacher Curl
5 Sets x 15 Reps
Chest dips until failure
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Engine Rev
3 Sets
Tue
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
Wed
Back
Est. 79 min
13 exercises
Joint mission Mobility
1 Set
Barbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Bench Plank
3 Sets
The Baseline Push
3 Sets
Wed
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
Thu
Shoulders/Triceps
Est. 86 min
14 exercises
Open Rotation
1 Set
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
The Take off
3 Sets
Thu
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
Fri
Full body
Est. 71 min
10 exercises
Watch your Tone Mobility
1 Set
Barbell Bench Press
5 Sets x 15 Reps
Barbell Squat
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 15 Reps
Weighted Pull-Up
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Wild Alive
1 Set
Fri
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
Sat
Lower abs
Est. 74 min
10 exercises
Elliptical Training
1 Set
Decline Bench Knee Raise
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Core Crunch 2.0
3 Sets
Sat
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
Sun
Upper Abs
Est. 83 min
12 exercises
Elliptical Training
1 Set
Air Bike
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Barbell Press Sit-Up
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Yoga Ready
3 Sets
Sun
Nike/Run
Est. 34 min
2 exercises
Nike + training plan
1 Set
Running
1 Set
