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Volume Antagonist Plan
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Volume Antagonist Plan routine by JPratt_Fitness_ is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
High Volume Cutting Split With Minimal Rest for maximum output
Routine detail
Mon
Chest and Back
Est. 0 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Row
4 Sets x 20 Reps
Leverage Incline Chest Press
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 20 Reps
Machine Seated Row
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Tue
Legs
Est. 0 min
10 exercises
Machine Hip Adduction
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Single-Leg Extension
4 Sets x 20 Reps
Barbell Squat
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Wed
SARMS
Est. 0 min
13 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
Leverage Machine Shrug
4 Sets x 20 Reps
seated rear delt row
4 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Thu
Chest and Back B
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Bent-Over Row
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 20 Reps
Cable Mid Chest Crossover
4 Sets x 20 Reps
Leverage Machine High Row
4 Sets x 20 Reps
Barbell Decline Bench Press
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 20 Reps
Fri
Legs B
Est. 0 min
10 exercises
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Barbell Front Squat
4 Sets x 20 Reps
Hack Squat
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Kettlebell Goblet Squat
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Sat
SARMS B
Est. 0 min
13 exercises
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Leverage Shoulder Press
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
