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8 weeks transformation Month 1
Cutting
Advanced
Machine strength
Plan Details
The 8 weeks transformation Month 1 routine by GrewalTejveer is a 28 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Legs
Est. 52 min
6 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Hack Squat
4 Sets x 15,12,10,8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Day 2
Chest/calves
Est. 62 min
7 exercises
Machine Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 3
Off
Est. 0 min
0 exercises
This day is empty
Day 4
Back
Est. 69 min
7 exercises
Cable Seated Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Pull-Up
3 Sets x 75 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 5
Off
Est. 0 min
0 exercises
This day is empty
Day 6
Delts/calves
Est. 45 min
6 exercises
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Day 7
Arms
Est. 64 min
8 exercises
Cable Shoulder Extension
4 Sets x 25 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Day 8
Legs
Est. 79 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
5 Sets x 15 Reps
Hack Squat
5 Sets x 15,12,12,10,10 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Day 9
Chest/delts
Est. 60 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,10 Reps
Cable Front Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Machine Fly
4 Sets x 12 Reps
Day 10
Off
Est. 0 min
0 exercises
This day is empty
Day 11
Back/ABS
Est. 55 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,15,12,10 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,10,8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 12
Off
Est. 0 min
0 exercises
This day is empty
Day 13
Legs
Est. 52 min
6 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Hack Squat
4 Sets x 15,12,10,8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Day 14
Off
Est. 0 min
0 exercises
This day is empty
Day 15
Quads/calves
Est. 47 min
6 exercises
Machine Leg Extension
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Hack Squat
3 Sets x 15,12,12 Reps
Day 16
Chest/delts
Est. 50 min
6 exercises
Machine Fly
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20,15,12,10 Reps
Cable Front Raise
3 Sets x 15 Reps
Day 17
Off
Est. 0 min
0 exercises
This day is empty
Day 18
Back/Abs
Est. 59 min
7 exercises
Crunch
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,15,12,10 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,10,8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Day 19
Hams/Gultes
Est. 0 min
0 exercises
This day is empty
Day 20
Arms
Est. 68 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 18 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 21
Off
Est. 0 min
0 exercises
This day is empty
Day 22
Quad/hams
Est. 68 min
6 exercises
Machine Leg Extension
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Machine Single-Leg Curl
3 Sets x 20 Reps
Machine Leg Press
5 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 12 Reps
Day 23
Chest/Delts
Est. 0 min
0 exercises
This day is empty
Day 24
Back/abs
Est. 0 min
0 exercises
This day is empty
Day 25
Off
Est. 0 min
0 exercises
This day is empty
Day 26
Delts/claves
Est. 0 min
0 exercises
This day is empty
Day 27
Arms
Est. 72 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 28
Off
Est. 0 min
0 exercises
This day is empty
