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Dr. Marco
Cutting
Intermediate
Dumbbell
Plan Details
The Dr. Marco routine by kami.kevinq is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Dr. Marco
Routine detail
Day 1
Chest / Lower Back
11 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 50 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 50 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Biceps and Triceps
13 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 50 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 50 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 50 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 50 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 50 Reps
Dip
3 Sets x 50 Reps
Barbell Curl
3 Sets x 21 Reps
Pull-Up
3 Sets x 50 Reps
Day 3
Legs
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 4
Shoulders / Traps / Upper Back
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Kneeling Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 50 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Cardio and Abs
7 exercises
Treadmill Running
1 Set
Plank
4 Sets
Barbell Spider Curl
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Stationary Bike
1 Set
