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Rob Pacifico hardcore workout
Cutting
Intermediate
Machine strength
Plan Details
The Rob Pacifico hardcore workout routine by BobbyPacifico is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest&triceps
Est. 80 min
11 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Tue
Back&Biceps
Est. 69 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Wed
Shoulders&legs
Est. 101 min
14 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Thu
Cardio
Est. 83 min
5 exercises
Elliptical Training
3 Sets
Hanging Leg Raise
2 Sets x 10 Reps
Crunch
2 Sets x 20 Reps
Plank
2 Sets
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
