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CAHB 2023
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The CAHB 2023 routine by ingcesarhenao2 is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Rutina para aumentar masa muscular mientras logras definir músculos
Routine detail
Day 1
Upper Body
Est. 83 min
13 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Day 2
Legs and Forearms
Est. 61 min
10 exercises
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 20 Reps
Day 3
Full Arms Barbell
Est. 69 min
11 exercises
Barbell Military Press (Seated)
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Barbell Rear Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 4
Descanso
Est. 0 min
0 exercises
This day is empty
Day 5
Full Upper Body
Est. 84 min
17 exercises
Cable V Bar Pulldown
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Machine Seated Tricep Dip
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Dumbbell Front Raise
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Seated Supinated Cable Wrist Curl
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Day 6
LegsFull + Fore
Est. 73 min
10 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 20 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 20 Reps
Day 7
Descanso
Est. 0 min
0 exercises
This day is empty
Day 8
Upper Body Dumb
Est. 69 min
11 exercises
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
rowing with sled
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 9
Legs+Fore
Est. 62 min
10 exercises
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Bulgarian Dumbbell Squat
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Front Walking Lungw
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Cable Wrist Curl
3 Sets x 20 Reps
Day 10
Full Arms Dumb
Est. 75 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Wrist Curl
3 Sets x 20 Reps
