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burnouts
Cutting
Intermediate
Machine strength
Plan Details
The burnouts routine by AndrewSharpe is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest
Est. 35 min
6 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Cable Lower Chest Raise
1 Set x 40 Reps
Push-Up
1 Set x 30 Reps
Dip
1 Set x 20 Reps
Day 2
bicep
Est. 44 min
7 exercises
Cable Bicep Curl
5 Sets x 5 Reps
hammer grip bar bicep curls
4 Sets x 4,12,10,8 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 28,24,20,16 Reps
Cable Rope Hammer Curl
1 Set x 40 Reps
EZ Bar Curl
5 Sets x 5 Reps
Cable Reverse Curl
1 Set x 30 Reps
Chin-Up with Knee Raise
1 Set x 20 Reps
Day 3
Legs
Est. 67 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Machine Leg Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Lunge
4 Sets x 40 Reps
Prisoner Squat
4 Sets x 30 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 4
back
Est. 34 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Smith Machine Bent-Over Row
4 Sets x 14,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Shoulder Extension
1 Set x 40 Reps
Cable Seated Row
1 Set x 30 Reps
Pull-Up
1 Set x 20 Reps
Day 5
tricep
Est. 34 min
6 exercises
Cable Shoulder Extension
5 Sets x 5 Reps
EZ Bar Tricep Extension
4 Sets x 14,12,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 14,12,10,8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 40 Reps
Tricep Push-Up
1 Set x 30 Reps
Bench Dip
1 Set x 20 Reps
Day 6
shoulders
Est. 35 min
6 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 28,24,20,6 Reps
Cable Upright Row
1 Set x 40 Reps
Cable Rope Face Pull
1 Set x 30 Reps
Pull-Up (Hammer Grip)
1 Set x 20 Reps
