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Officer Kitchen
AUTOPLAY
Cutting
Advanced
Dumbbell
Plan Details
The Officer Kitchen routine by bkstrongman is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Enter your routine description
Routine detail
Day 1
Back
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 2
Chest
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Day 3
Cardio/Mobility
Est. 0 min
0 exercises
This day is empty
Day 4
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Shoulders/Traps
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 6
Biceps/Triceps
Est. 0 min
6 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
DB Floor Press
3 Sets x 10 Reps
Day 7
Glutes
Est. 0 min
3 exercises
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
