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September 2014
Cutting
Intermediate
Machine strength
Plan Details
The September 2014 routine by beyondimagery is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest day week 2
Est. 59 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Mon
Chest day week 1
Est. 62 min
7 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Tue
Leg day week 2
Est. 68 min
7 exercises
Barbell Front Squat
5 Sets x 5 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Single-Leg Press
6 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Tue
Leg day week 1
Est. 68 min
7 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Smith Machine Split Squat
6 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 5 Reps
Hack Squat
6 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Wed
Arms week 1
Est. 105 min
9 exercises
Weighted Tricep Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Wed
Arms week 2
Est. 81 min
9 exercises
Dumbbell One-Arm Tricep Extension (Reverse Grip)
6 Sets x 8 Reps
Machine Dip
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
6 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Thu
Shoulders week 2
Est. 81 min
10 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Shoulder Raise
6 Sets x 8 Reps
Cable Upright Row
3 Sets x 12 Reps
Weight Plate Front Raise
6 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
3 Sets
Calf Press On Leg Press
5 Sets x 5 Reps
Thu
Shoulders week 1
Est. 79 min
10 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Fri
Back week 1
Est. 73 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Fri
Back week 2
Est. 74 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Row
6 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
1 Set
