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50days six pack challange
Cutting
Intermediate
Machine strength
Plan Details
The 50days six pack challange routine by daniel.ebeltoft is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs, back and abs
Est. 80 min
18 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
Tue
Chest, shoulders and triceps
Est. 56 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Back, biceps and abs
Est. 61 min
9 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 5 Reps
Pull-Up
1 Set x 8 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Thu
Legday
Est. 57 min
10 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Machine Leg Extension
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Machine Leg Extension
1 Set x 12 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Fri
Chest, shoulders and abs
Est. 84 min
18 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
Cross Body Crunch
1 Set x 40 Reps
Toe Touches
1 Set x 10 Reps
Seated Leg Tuck
1 Set x 10 Reps
Plank ups
1 Set x 15 Reps
