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supersets
Cutting
Intermediate
Dumbbell
Plan Details
The supersets routine by cryhavoc11 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest back shoulders
Est. 157 min
23 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Clap Push-Up
4 Sets x 15 Reps
Machine Inverted Row
4 Sets x 18 Reps
v grip pulldown
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 18 Reps
weighted chinup
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
burpie
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
lower chest dip negatives
3 Sets x 8 Reps
Day 2
arms legs
Est. 168 min
25 exercises
Dumbbell Incline Curl
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
zottman curl
4 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
glute ham raise
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Romanian deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 3
cardio
Est. 190 min
4 exercises
Treadmill Running
1 Set
Running
1 Set
Jump Rope
1 Set
Hundreds
3 Sets x 8 Reps
Day 4
chest back shoulders
Est. 155 min
23 exercises
Barbell Bench Press
6 Sets x 8 Reps
Weighted Pull-Up
6 Sets x 8 Reps
Elevated Push-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Military Press
6 Sets x 8 Reps
weighted plank
6 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
lower chest dip negatives
3 Sets x 8 Reps
Day 5
legs and arms
Est. 136 min
17 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
21s
3 Sets x 21 Reps
Tricep Push-Up
3 Sets x 21 Reps
Barbell Squat
5 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
glute ham raise
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
zottman curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 15 Reps
