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Marc's Routine Week 1-9
Cutting
Intermediate
Machine strength
Plan Details
The Marc's Routine Week 1-9 routine by mbergin1977 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Custom built routine used by me
Routine detail
Mon
Legs and Abs
Est. 66 min
9 exercises
Elliptical Training
1 Set
Barbell Deep Squat
7 Sets x 7 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Reverse Crunch
2 Sets x 10 Reps
Tue
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Wed
Chest/Shoulders/Triceps/Abs
Est. 45 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
2 Sets x 7 Reps
Dumbbell Incline Bench Press
2 Sets x 7 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Machine Assisted Dip
2 Sets x 7 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
EZ Bar Tricep Extension
1 Set x 7 Reps
Reverse Crunch
2 Sets x 15 Reps
Machine Ab Crunch
1 Set x 15 Reps
Thu
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Fri
Back/Biceps/Abs
Est. 56 min
10 exercises
Elliptical Training
1 Set
Barbell Deadlift
5 Sets x 15 Reps
Decline Bench Weighted Twist
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Machine Assisted Chin-Up
2 Sets x 7 Reps
Cable Seated Row
2 Sets x 7 Reps
Barbell Shrug
2 Sets x 15 Reps
Barbell Curl
2 Sets x 7 Reps
Dumbbell Seated Bicep Curl
1 Set x 7 Reps
Dumbbell One-Arm Wrist Curl
1 Set x 15 Reps
Sat
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Any
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
