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wedding
Cutting
Intermediate
Body
Plan Details
The wedding routine by th3blackkid is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Legs /Abs
Est. 61 min
11 exercises
Barbell Squat
5 Sets x 3 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bridge
3 Sets
Day 2
Chest
Est. 41 min
6 exercises
Barbell Incline Bench Press
5 Sets x 3 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Push-Up
5 Sets x 10 Reps
Day 3
Back / Abs
Est. 58 min
11 exercises
Pull-Up
5 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Scissor Kick
3 Sets x 15 Reps
Cobra
3 Sets
Plank
3 Sets
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Day 4
Rest
Est. 84 min
13 exercises
Elliptical Training
1 Set
Push-Up
5 Sets x 20 Reps
Wall Calf Stretch
4 Sets x 10 Reps
Hip Stretch
4 Sets x 10 Reps
Hamstring Stretch
4 Sets x 10 Reps
Overhead Stretch
4 Sets x 10 Reps
Runner's Stretch
4 Sets x 10 Reps
Quadricep Stretch
4 Sets x 10 Reps
Seated Floor Hamstring Stretch
4 Sets x 10 Reps
Lateral Stretch
4 Sets x 10 Reps
World's Greatest Stretch
4 Sets x 10 Reps
Wide Leg Stretch
4 Sets
Straddle Stretch
4 Sets x 10 Reps
Day 5
Shoulders/ Abs
Est. 68 min
11 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Side Bridge
3 Sets
Plank
3 Sets
Bench Hip Thrust
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Day 6
Arms
Est. 39 min
5 exercises
Dumbbell Concentration Curl
3 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 7
Rest
Est. 84 min
13 exercises
Elliptical Training
1 Set
Push-Up
5 Sets x 20 Reps
World's Greatest Stretch
4 Sets x 10 Reps
Wall Calf Stretch
4 Sets x 10 Reps
Hip Stretch
4 Sets x 10 Reps
Hamstring Stretch
4 Sets x 10 Reps
Quadricep Stretch
4 Sets x 10 Reps
Runner's Stretch
4 Sets x 10 Reps
Seated Floor Hamstring Stretch
4 Sets x 10 Reps
Straddle Stretch
4 Sets x 10 Reps
World's Greatest Stretch
4 Sets x 10 Reps
Wide Leg Stretch
4 Sets
Lateral Stretch
4 Sets x 10 Reps
