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SYLL Prep
Cutting
Intermediate
Dumbbell
Plan Details
The SYLL Prep routine by Jgallagher0408 is a 12 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
A custom workout plan devised for myself and a partner
Routine detail
Day 8
HI IT Cardio
Est. 0 min
0 exercises
This day is empty
Day 8
Arms II
Est. 88 min
9 exercises
Barbell Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Spider Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Day 8
Legs 1
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Day 8
Chest 1
Est. 57 min
6 exercises
Cable Cross-Over
5 Sets x 20 Reps
Barbell Bench Press
5 Sets x 15 Reps
Cable Cross-Over
5 Sets x 20 Reps
Push-Up
5 Sets x 20 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Day 8
Back I
Est. 70 min
7 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 20 Reps
Barbell Pullover
4 Sets x 20 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 8
Shoulders I
Est. 93 min
9 exercises
Barbell Push Press
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell Front Raise
5 Sets x 20 Reps
Six Ways
5 Sets x 20 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 20 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Barbell Push Press
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell One-Arm Front Raise
5 Sets x 20 Reps
Day 8
Shoulders II
Est. 61 min
7 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Barbell Clean and Jerk
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Reverse Fly
1 Set x 60 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 8
Legs II
Est. 45 min
5 exercises
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 20 Reps
Dumbbell Walking Lunge
5 Sets x 20 Reps
Jump Squat
5 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Day 8
HIIT Cardio
Est. 62 min
1 exercise
Rowing
1 Set
Day 8
Chest heavy
Est. 54 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Day 8
HIIT
Est. 62 min
1 exercise
Rowing
1 Set
Day 8
Back Pump
Est. 25 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
45 degree Lat Pull down
4 Sets x 10 Reps
cable pull over
4 Sets x 10 Reps
