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Bando 10 Weeks
Cutting
Intermediate
Machine strength
Plan Details
The Bando 10 Weeks routine by CoachBando is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
5 Day Full Body Workout
Routine detail
Mon
Chest & Abs
Est. 115 min
11 exercises
Barbell Bench Press
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Decline Crunch
4 Sets x 25 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Tue
Back
Est. 105 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Decline Pullover
4 Sets x 15 Reps
Wed
Shoulder & Abs
Est. 94 min
9 exercises
Barbell Military Press
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Leverage Machine Shrug
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Thu
Arms
Est. 108 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Standing Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
Fri
Chest & Abs
Est. 99 min
14 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Fri
Leg Recovery
Est. 79 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Machine Calf Raise
4 Sets x 15 Reps
Scissor Kick
4 Sets x 20 Reps
Side Step-Up
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Any
Double Bonus
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
