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Arnold’s blueprint to cut - Phase 2
AUTOPLAY
Cutting
Advanced
Machine strength
Plan Details
The Arnold’s blueprint to cut - Phase 2 routine by shaun-lee is a 14 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest and back
Est. 0 min
16 exercises
Sit-Up
1 Set x 100 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up
5 Sets x 15,12,8,5,3 Reps
Barbell Incline Bench Press
5 Sets x 15,12,8,5,3 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Dumbbell Fly
4 Sets x 28 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 15 Reps
Dip
5 Sets x 25 Reps
Cable Cross-Over
5 Sets x 15 Reps
Leg Raise
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 50 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 2
Legs and Abs
Est. 0 min
16 exercises
Sit-Up
1 Set x 50 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 20 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 3
Shoulders and Arms
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Barbell Alternating Press
4 Sets x 12 Reps
Cable Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 28 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 4
Chest and back
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Machine Assisted Pull-Up
5 Sets x 15,12,8,5,3 Reps
Barbell Incline Bench Press
5 Sets x 15,12,8,5,3 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Dumbbell Fly
4 Sets x 28 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 15 Reps
Dip
5 Sets x 25 Reps
Cable Cross-Over
5 Sets x 15 Reps
Leg Raise
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 50 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 5
Legs and Abs
Est. 0 min
15 exercises
Sit-Up
1 Set x 50 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 20 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 6
Shoulders and Arms
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Barbell Alternating Press
4 Sets x 12 Reps
Cable Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 28 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest and back
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Machine Assisted Pull-Up
5 Sets x 15,12,8,5,3 Reps
Barbell Incline Bench Press
5 Sets x 15,12,8,5,3 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Dumbbell Fly
4 Sets x 28 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 15 Reps
Dip
5 Sets x 25 Reps
Cable Cross-Over
5 Sets x 15 Reps
Leg Raise
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 50 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 9
Legs and Abs
Est. 0 min
16 exercises
Sit-Up
1 Set x 50 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 20 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 10
Shoulders and Arms
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Barbell Alternating Press
4 Sets x 12 Reps
Cable Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 28 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 11
Chest and back
Est. 0 min
16 exercises
Sit-Up
1 Set x 100 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Machine Assisted Pull-Up
5 Sets x 15,12,8,5,3 Reps
Barbell Incline Bench Press
5 Sets x 15,12,8,5,3 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Dumbbell Fly
4 Sets x 28 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 15 Reps
Dip
5 Sets x 25 Reps
Cable Cross-Over
5 Sets x 15 Reps
Leg Raise
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 50 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 12
Legs and Abs
Est. 0 min
15 exercises
Sit-Up
1 Set x 50 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 20 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Seated Leg Tuck
1 Set x 50 Reps
Barbell Seated Twist
1 Set x 100 Reps
Day 13
Shoulders and Arms
Est. 0 min
15 exercises
Sit-Up
1 Set x 100 Reps
Barbell Alternating Press
4 Sets x 12 Reps
Cable Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 28 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
