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Mark start april 2018
Cutting
Advanced
Machine strength
Plan Details
The Mark start april 2018 routine by johndelager is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Let ryg og triceps
Est. 85 min
12 exercises
Step Machine
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Day 2
Let bryst og biceps
Est. 90 min
11 exercises
Step Machine
1 Set
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 3
Let skulder og mave
Est. 72 min
10 exercises
Step Machine
1 Set
Barbell Military Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Day 4
Let ben
Est. 69 min
8 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 5
TU Ryg og triceps
Est. 113 min
12 exercises
Step Machine
1 Set
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Back Hyperextension
5 Sets x 5 Reps
Machine Seated Row
5 Sets x 5 Reps
Day 6
TU Bryst og biceps
Est. 122 min
11 exercises
Step Machine
1 Set
Machine Fly
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
6 Sets x 6 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Dumbbell Fly
6 Sets x 6 Reps
Cable Cross-Over
6 Sets x 6 Reps
EZ Bar Preacher Curl (Close Grip)
6 Sets x 6 Reps
Dumbbell Concentration Curl
6 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 6 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
Day 7
TU Skulder og mave
Est. 96 min
10 exercises
Step Machine
1 Set
Barbell Military Press
6 Sets x 6 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 5 Reps
Cable Deltoid Raise
5 Sets x 5 Reps
Decline Crunch
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Hip Extension (Standing)
5 Sets x 5 Reps
Day 8
TU Ben
Est. 77 min
8 exercises
Step Machine
1 Set
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
