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Pav’s Workout
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Pav’s Workout routine by PavShekhon is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Push pull split, Arnie split
Routine detail
Day 1
Chest and Back
Est. 0 min
12 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Seated Row
3 Sets x 10,8,8 Reps
Cable Inner Chest Press
3 Sets x 12,10,8 Reps
Cable Rear Delt Fly
3 Sets x 14,10,10 Reps
Banded Assisted Pull-up
2 Sets x 10,8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Day 2
Shoulders and Arms
Est. 0 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 20,14,10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rear Delt Fly
3 Sets x 14,12,10 Reps
Cable Shoulder Extension
3 Sets x 20,20,16 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12,10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12,10 Reps
Barbell Curl
2 Sets x 20,12 Reps
Cable Bicep Curl
3 Sets x 12,10,10 Reps
Forearm Curl
2 Sets x 20,16 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Day 3
Legs (Ham Focus)
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 12,10,8,5 Reps
Machine Leg Press
3 Sets x 12,8,6 Reps
Dumbbell Romanian Deadlift
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 12,10,10 Reps
Dumbbell Lunge
3 Sets x 12,10,10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 5
Chest, Shoulders and Triceps
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,5 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,5 Reps
Dumbbell Lateral Raise
2 Sets x 12,10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 12,10,8 Reps
Cable Rear Delt Fly
2 Sets x 14,12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20,18 Reps
Cable Tricep Kickback
2 Sets x 12,10 Reps
Day 6
Back and Biceps
Est. 0 min
12 exercises
Barbell Bent-Over Row
5 Sets x 12,10,8,8,8 Reps
Dumbbell Incline Bench Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rear Delt Fly
3 Sets x 14,12,10 Reps
Banded Assisted Pull-up
2 Sets x 10,8 Reps
Cable Bicep Curl
2 Sets x 12,10 Reps
Barbell Curl
2 Sets x 20,12 Reps
Dumbbell Hammer Curl
2 Sets x 12,10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12,10 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Day 7
Legs (Quad Focus)
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12,10,8,5 Reps
Machine Leg Press
3 Sets x 12,8,6 Reps
Kettlebell Goblet Squat
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 14,12,10 Reps
Dumbbell Romanian Deadlift
3 Sets x 10,8,6 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12,10,10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 8
Rest Day
Est. 0 min
0 exercises
This day is empty
