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Cutting in 90 Days
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Cutting in 90 Days routine by Afnan2021 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
A routine that can be followed consistently when cutting weight. It involves training all the major muscle groups twice a week along with cardio in alternate days.
Routine detail
Mon
Chest & Biceps 1
Est. 107 min
12 exercises
Push-Up
4 Sets x 20,15,12,10 Reps
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Decline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Fly
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15,12,10,8 Reps
Cable Rope Hammer Curl
4 Sets x 15,12,10,8 Reps
Crunch
4 Sets x 20,15,12,10 Reps
Weight Plate Russian Twist
4 Sets x 20,15,12,10 Reps
Mountain Climber
4 Sets x 20,15,12,10 Reps
Parallel Bar Leg Raise
4 Sets x 20,15,12,10 Reps
Tue
Back & Triceps 1
Est. 111 min
10 exercises
Push-Up
3 Sets x 20,15,12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 15,12,10 Reps
Barbell Deadlift
4 Sets x 15,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 15,12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15,12,10,8 Reps
Machine Seated Row
4 Sets x 15,12,10,8 Reps
EZ Bar Tricep Extension
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Running
1 Set
Wed
Legs & Shoulders 1
Est. 145 min
15 exercises
Push-Up
3 Sets x 20,15,12 Reps
Machine Squat
4 Sets x 15,12,10,8 Reps
Dumbbell Walking Lunge
4 Sets x 15,12,10,10 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
4 Sets x 15,12,10,10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Front Raise
4 Sets x 15,12,10,8 Reps
Cable Rope Face Pull
4 Sets x 15,12,10,8 Reps
Weight Plate Shrug
3 Sets x 15,12,10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20,15,12,10 Reps
Cable Wood Chop
4 Sets x 20,15,12,10 Reps
Leg Raise
4 Sets x 20,18,15,12 Reps
Alternating Heel Touch
4 Sets x 20,18,15,12 Reps
Scissor Kick
4 Sets x 20,18,15,12 Reps
Thu
Chest & Biceps 2
Est. 105 min
9 exercises
Push-Up
4 Sets x 20,15,12,8 Reps
Dumbbell Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Decline Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Fly
4 Sets x 15,12,10,8 Reps
EZ Bar Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,10,8 Reps
Running
1 Set
Fri
Back & Triceps 2
Est. 110 min
10 exercises
Push-Up
3 Sets x 20,15,12 Reps
Machine Inverted Row
3 Sets x 15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,10,8 Reps
Cable Rope Seated Row
4 Sets x 15,12,10,8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,12,10,8 Reps
Running
1 Set
Sat
Legs & Shoulders 2
Est. 133 min
14 exercises
Push-Up
4 Sets x 20,15,12,10 Reps
Machine Leg Press
4 Sets x 15,12,10,8 Reps
Dumbbell Plie Squat
4 Sets x 15,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Machine Calf Raise
4 Sets x 15,12,10,10 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,10,8 Reps
Cable One-Arm Lateral Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15,12,10,8 Reps
Weight Plate Front Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Weighted Crunch
4 Sets x 20,15,12,10 Reps
Mountain Climber
4 Sets x 20,15,12,10 Reps
Parallel Bar Leg Raise
4 Sets x 20,15,12,10 Reps
Plank
4 Sets
