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Shacko101's workout
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Shacko101's workout routine by Shacko101 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet. This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Day 1
Shoulders and Abs
Est. 111 min
12 exercises
Walking
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Legs and Abs
Est. 107 min
13 exercises
Walking
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
Back and Biceps
Est. 94 min
10 exercises
Walking
1 Set
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 4
Chest and Triceps
Est. 91 min
9 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Rowing
1 Set
Step Machine
1 Set
Day 5
Legs and Glutes
Est. 90 min
10 exercises
Walking
1 Set
Barbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Step Machine
1 Set
Elliptical Training
1 Set
