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sol420 routine
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The sol420 routine routine by slowkingql is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Workout notes: This routine is performed on a 3 days on and 1 day off per week. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime. 30 Seconds rest only between sets. Rep timing of 2-1-2 performed on each exercise
Routine detail
Mon
Legs & Shoulders
Est. 90 min
12 exercises
Rowing
1 Set
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Plank
4 Sets
Barbell Upright Row
3 Sets x 12 Reps
Air Bike
4 Sets x 30 Reps
Barbell Lunge
3 Sets x 12 Reps
Tue
Chest & Triceps
Est. 64 min
10 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 13 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cross Body Crunch
4 Sets x 30 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Weighted Crunch
4 Sets x 30 Reps
Wed
REST
Est. 62 min
1 exercise
Running
1 Set
Thu
Back & Biceps [CARDIO]
Est. 80 min
7 exercises
Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Fri
Legs & Shoulder
Est. 79 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
5 Sets x 13 Reps
Machine Seated Leg Curl
4 Sets x 13 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 13 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 13 Reps
Seated Bench Leg Pull-In
4 Sets x 25 Reps
Sat
Chest & Triceps
Est. 70 min
10 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Decline Crunch
4 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 25 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Sun
Back & Biceps [CARDIO]
Est. 79 min
8 exercises
Running
1 Set
Barbell Deadlift
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
