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Khadejah - Phase 1
AUTOPLAY
Cutting
Beginner
Machine strength
Plan Details
The Khadejah - Phase 1 routine by dominiqueballou2 is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
12 - 16 WEEK PROGRAM PRE-WORKOUT ROUTINE * STRETCH. *WARM-UP: 5 MINUTES - INTERVAL: RUN/JOG 1 MINUTE. SPRINT 20-30 SECONDS. REPEAT 10X FOR TOTAL 15 MINUTES. COOL OFF: 5 MINUTES. DAY 3: ACTIVE RECOVERY - 8,000 to 10,000 steps DAY 6: MODERATE TO INTENSITY CARDIO - 30 MINUTES JOGGING, ELLIPTICAL MACHINE, ROWING, HIKE, OR ETC. (PACE YOURSELF AND WALK IF NEEDED, GOAL IS TO KEEP THE INTENSITY ABOVE NORMAL!!!)
Routine detail
Day 1
Lower Body and Core
Est. 51 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Upper Body
Est. 47 min
6 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 3
Active Recovery
Est. 62 min
1 exercise
Walking
1 Set
Day 4
Lower Body and Core
Est. 33 min
5 exercises
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 5
Upper Body
Est. 35 min
5 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 6
Moderate - Intensity Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
