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Plan Vaidish
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Body
Plan Details
The Plan Vaidish routine by vaidishsumaria is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
trying to see if this works for weight loss and muscle gain. haven't added bicep and tricep training to this yet. will add it from next month
Routine detail
Any
Back
Est. 119 min
19 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Upward Facing Dog
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Any
Chest
Est. 81 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Any
Legs
Est. 150 min
24 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Runner's Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Any
Shoulder
Est. 100 min
16 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Posterior Capsule Stretch
3 Sets
Chest and Shoulder Stretch
3 Sets x 8 Reps
Barbell Round the World Shoulder Stretch
3 Sets
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
