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Mike Math workout program
Cutting
Advanced
Barbell
Plan Details
The Mike Math workout program routine by BozidarVlacic is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
bigger leaner stronger
Routine detail
Mon
Legs
Est. 52 min
7 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Jump Rope
1 Set
Rocket Jump
3 Sets x 8 Reps
Tue
Back and Calves
Est. 88 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Wed
Chest and abs
Est. 82 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
LEGS
Est. 148 min
8 exercises
Barbell Deep Squat
10 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Adduction
10 Sets x 10 Reps
Jump Rope
1 Set
Barbell Split Jump
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Press
10 Sets x 10 Reps
Fri
Shoulders
Est. 91 min
10 exercises
Barbell Military Press (Seated)
4 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Front Raise
10 Sets x 10 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 6 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 6 Reps
Sat
Arms and Abs and Cardio
Est. 102 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
10 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell JM Press
10 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
