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Bad Ass 2!
Cutting
Advanced
Machine strength
Plan Details
The Bad Ass 2! routine by stglockgal is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)
Routine detail
Day 1
Chest, Tricep and Abs
Est. 141 min
14 exercises
Hanging Leg Raise
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Day 2
Hams, Glutes and Calfs
Est. 123 min
12 exercises
Barbell Clean
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Day 3
Back, Bicep & abs
Est. 137 min
14 exercises
Chin-Up with Knee Raise
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Windshield Wipers
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 4
Shoulders and Abs
Est. 94 min
10 exercises
Barbell Push Press
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Stability Ball Weighted Sit-Up
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Decline Bench Cable Crunch
4 Sets x 12 Reps
Day 5
Crossfit
Est. 43 min
3 exercises
Barbell Front Squat
10 Sets x 12 Reps
Barbell Push Press
4 Sets x 12 Reps
Weighted Hanging Knee Raise
4 Sets x 12 Reps
Day 6
Active rest
Est. 123 min
2 exercises
Walking
1 Set
Elliptical Training
1 Set
Day 7
Quads and Glutes
Est. 145 min
14 exercises
Machine Single-Leg Extension
4 Sets x 15 Reps
Barbell Squat (Wide Stance)
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Bench Squat
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Hack Calf Raise
4 Sets x 15 Reps
Stability Ball Quadricep Stretch
4 Sets
Stability Ball Standing Hamstring Stretch
4 Sets
Stability Ball Single-Leg Hamstring Stretch
4 Sets
Kettlebell Front Squat
4 Sets x 12 Reps
Stability Ball Hip Flexor Stretch
4 Sets x 12 Reps
Day 7
legs training optional choose 8
Est. 166 min
16 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Barbell Speed Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Barbell Pin-Off Good Morning
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Split Clean
4 Sets x 12 Reps
Barbell 1/2 Squat
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
