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RYANS PLAN
AUDIO TIP
Cutting
Advanced
Body
Plan Details
The RYANS PLAN routine by ryngrc is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Cool
Routine detail
Day 1
BI/FOR/BACK
Est. 0 min
12 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
T Bar Prone Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Day 2
TRI/SHO/CHEST
Est. 0 min
13 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 24 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Day 3
ABS
Est. 0 min
10 exercises
Crunch
4 Sets x 75 Reps
Oblique Crunch
4 Sets x 80 Reps
Air Bike
4 Sets x 60 Reps
Weight Plate Russian Twist
4 Sets x 60 Reps
Leg Raise
4 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Decline Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 50 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
LEGS/GLUTES
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 8 Reps
