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Sera 2(5wk-8wk)
Cutting
Intermediate
Dumbbell
Plan Details
The Sera 2(5wk-8wk) routine by waqasahmed3 is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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Routine detail
Day 1
Workout 1
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 24 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Side Plank
3 Sets x 2 Reps
Barbell Sumo Deadlift
3 Sets x 4 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Day 2
Workout 2
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Workout 3
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 20 Reps
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 30 Reps
