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Karam's advanced ripping
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Karam's advanced ripping routine by mnewport is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
To get the best forget the rest.
Routine detail
Day 1
Chest and Biceps
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Treadmill Running
3 Sets
Day 2
Legs and Abs (machines)
Est. 0 min
15 exercises
Step Machine
3 Sets
Prisoner Squat
4 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Walking
3 Sets
Day 3
Back and Triceps
Est. 0 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Bench Dip
4 Sets x 20 Reps
Treadmill Running
3 Sets
Day 4
Shoulders and Abs (body weight)
Est. 0 min
13 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Walking
3 Sets
Day 5
Chest and Back
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Chin-Up (Close Grip)
4 Sets x 15 Reps
Treadmill Running
3 Sets
Walking
3 Sets
Day 6
Shoulders and Abs (weighted)
Est. 0 min
13 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Elliptical Training
3 Sets
Leverage Shoulder Press
4 Sets x 15 Reps
Weighted Crunch
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Plank
3 Sets
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Day 7
Cardio
Est. 0 min
3 exercises
Treadmill Running
3 Sets
Jump Rope
3 Sets
Elliptical Training
3 Sets
