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Loganater
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Loganater routine by flexer9 is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
cutter plan for weight reduction lean body and endurance this plan has been great for me a 58 year old body builder
Routine detail
Mon
shoulder arm day
Est. 96 min
10 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Tue
Max trainer cardio and abs
Est. 87 min
4 exercises
Step Machine
1 Set
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Leg Raise
4 Sets x 12 Reps
Wed
Legs and Shoulders
Est. 81 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Thu
Running and abs
Est. 62 min
1 exercise
Running
1 Set
Fri
Back and biceps forearms
Est. 87 min
13 exercises
Back Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Sat
Workout 6
Est. 127 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Sun
Chest and Triceps
Est. 134 min
12 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Treadmill Running
1 Set
Any
chest blast
Est. 73 min
8 exercises
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Any
shoulder
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Kettlebell Arnold Press
4 Sets x 12 Reps
Kettlebell One-Arm Para Press
4 Sets x 12 Reps
Kettlebell Thruster
4 Sets x 12 Reps
Kettlebell Sumo High Pull
4 Sets x 12 Reps
