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GETTING SWOL
AUTOPLAYAUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The GETTING SWOL routine by jakkaru100 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Any
This until arm better
Est. 21 min
4 exercises
Elliptical Training
1 Set
Push-Up
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Any
Biceps
Est. 189 min
13 exercises
Elliptical Training
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Rowing
1 Set
Janda Sit-Up
2 Sets x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Any
Back
Est. 186 min
14 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Seated Row
2 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Side Bend
2 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Elliptical Training
1 Set
Toe Touches
1 Set x 8 Reps
Cross Body Crunch
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Cable Seated Row
3 Sets x 10 Reps
Any
Chest
Est. 119 min
11 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sit-Up
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Any
Triceps
Est. 104 min
8 exercises
Dumbbell Seated Tricep Press
6 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Elliptical Training
1 Set
Sit-Up
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Any
Legs
Est. 117 min
11 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sit-Up
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Plank
1 Set
Elliptical Training
1 Set
Any
Shoulders
Est. 175 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Rowing
1 Set
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
1 Set x 8 Reps
Push-Up
2 Sets x 8 Reps
Plank
1 Set
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
