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Fokken Workout
Cutting
Advanced
Machine strength
Plan Details
The Fokken Workout routine by Ranger0976 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Fokken CRAZY workout
Routine detail
Day 1
Chest
Est. 37 min
6 exercises
Barbell Incline Bench Press
5 Sets x 20,15,12,10,8 Reps
Dumbbell Fly
4 Sets x 15,12,10,8 Reps
Barbell Decline Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Bench Press
5 Sets x 15,12,10,8,8 Reps
DB Touching Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 15,12,10,8 Reps
Day 2
Arms
Est. 48 min
7 exercises
Dumbbell One-Arm Preacher Curl
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,12,10,10,8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
5 Sets x 15,12,10,8,8 Reps
Cable One-Arm High Curl
4 Sets x 15,12,10,8 Reps
Dip
4 Sets x 20 Reps
Tricep Push-Up
4 Sets x 15,12,10,8 Reps
Day 3
Legs
Est. 49 min
5 exercises
Machine Leg Extension
5 Sets x 25,20,15,10,8 Reps
Machine Leg Press
5 Sets x 20,15,12,10,8 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Machine Kneeling Leg Curl
4 Sets x 25,20,15,12 Reps
Machine Calf Raise
6 Sets x 20 Reps
Day 4
Shoulders/Traps
Est. 45 min
6 exercises
Machine Shoulder Press
4 Sets x 20,15,12,10 Reps
Cable One-Arm Lateral Raise
4 Sets x 15,12,10,8 Reps
Cable Front Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 15,12,10,8,8 Reps
Farmer's Walk
5 Sets x 1 Reps
Day 5
Back
Est. 36 min
6 exercises
Pull-Up
4 Sets x 15,12,10,8 Reps
Seated Hammer Grip Pulldowns
4 Sets x 15,12,10,8 Reps
Cable One-Arm Seated Row
4 Sets x 15,12,10,8 Reps
Machine Lat Pulldown
5 Sets x 15,12,10,10,8 Reps
Cable Shoulder Extension
4 Sets x 20,15,12,10 Reps
Back Hyperextension
4 Sets x 20,15,12,10 Reps
Day 6
Cardio/Abs & Touchups
Est. 0 min
0 exercises
This day is empty
