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Trainingsplan
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Trainingsplan routine by melihyilanci is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest
Est. 112 min
13 exercises
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 18 Reps
Machine Fly
4 Sets x 18 Reps
Machine Inner Chest Press
3 Sets x 18 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Back
Est. 131 min
14 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Machine Iso Lateral High Row
4 Sets x 20 Reps
Leverage Machine Iso Row
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 18 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Rest day
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders
Est. 117 min
10 exercises
Elliptical Training
1 Set
Cable Rope Face Pull
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Fri
Arms
Est. 124 min
15 exercises
Elliptical Training
1 Set
EZ Bar Close Grip Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 18 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 18 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Sat
Cardio
Est. 105 min
5 exercises
Indoor Cycling
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Sun
Legs
Est. 94 min
10 exercises
Treadmill Running
1 Set
Bodyweight Lunge
4 Sets x 1 Reps
Hack Squat (Reverse Position)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 30 Reps
Elliptical Training
1 Set
