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Aesthetic
Cutting
Beginner
Machine strength
Plan Details
The Aesthetic routine by mickellann is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Targeted regions of the body. Isolation.
Routine detail
Mon
Chest
Est. 90 min
11 exercises
Step Machine
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Squeeze Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Decline Press
4 Sets x 10 Reps
Standing plate press
8 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Tue
Ab Day
Est. 64 min
8 exercises
Step Machine
1 Set
Cable Kneeling Crunch
4 Sets x 10 Reps
Machine Ab twist
4 Sets x 10 Reps
Dumbbell Side Bend
8 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Leg Pull-In
5 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Wed
Back
Est. 114 min
14 exercises
Step Machine
1 Set
Machine Lat Pulldown
4 Sets x 10 Reps
side Lat Pulldown
8 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
8 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Wide Grip Pulldown Complex
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
8 Sets x 10 Reps
Thu
Posterior
Est. 78 min
10 exercises
Step Machine
1 Set
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Fri
Arms
Est. 115 min
15 exercises
Step Machine
1 Set
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
8 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Barbell Curl Against an Incline
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Triceps Push Down with Close Grip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tricep Extensions with Long Grips
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Bar Bell Reverse Grip Curl
4 Sets x 10 Reps
21's
6 Sets x 1 Reps
Sat
Delts & Traps
Est. 145 min
17 exercises
Step Machine
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Shoulder Press
4 Sets x 10 Reps
Rear cable crossover
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
8 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
8 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
bent elbow lateral raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Shrug
12 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Sun
Quads
Est. 142 min
10 exercises
Step Machine
1 Set
Barbell Deep Squat
6 Sets x 5 Reps
Barbell Clean Deadlift
6 Sets x 5 Reps
Single Leg Press
4 Sets x 20 Reps
Machine Leg Press
12 Sets x 10 Reps
Machine Leg Extension
8 Sets x 10 Reps
Single Leg Extensions
8 Sets x 20 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
