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LRB Workout Cycle
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The LRB Workout Cycle routine by LinzB630 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Legs/ Glutes
Est. 0 min
17 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Box Single-Leg Push-Off
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Day 2
Back / Abs
Est. 0 min
17 exercises
Cable Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Day 3
Chest / Biceps
Est. 0 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
21 exercises
Smith Machine Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Cable Leg Kickback
6 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Toe Raise
3 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Box Single-Leg Push-Off
3 Sets x 8 Reps
Day 5
Triceps / Shoulders
Est. 0 min
14 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Cable Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
15 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Step Machine
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Elliptical Training
3 Sets
Air Bike
3 Sets x 8 Reps
Treadmill Running
3 Sets
Push-Up
3 Sets x 8 Reps
Recumbent Bike
3 Sets
T Bar Row
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Stationary Bike
3 Sets
Rowing
3 Sets
Day 6
Abs Only
Est. 0 min
19 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Knee Raise
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 6
Kettlebell Only
Est. 0 min
15 exercises
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Kettlebell Jerk
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
