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Week One
Cutting
Intermediate
Barbell
Plan Details
The Week One routine by Sean_Murphy is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 152 min
12 exercises
Barbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Dip
4 Sets x 20 Reps
Wed
Back and Biceps
Est. 151 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
T Bar Row
4 Sets x 20 Reps
Barbell Deadlift
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 20 Reps
Deadlift to Bicep Curl
4 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 20 Reps
Cable Dual Overhead Curl
4 Sets x 20 Reps
Thu
Legs
Est. 159 min
13 exercises
Barbell Squat
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Barbell Push Press
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Cable Upright Row
4 Sets x 20 Reps
Sat
Full Body
Est. 163 min
13 exercises
Barbell Deadlift
4 Sets x 20 Reps
Cable Rope Seated Row
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 20 Reps
Barbell Front Raise
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Tricep Extension (Supine)
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Barbell Deep Squat
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Calf Raise
4 Sets x 20 Reps
