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Cut and Build
Cutting
Beginner
Machine strength
Plan Details
The Cut and Build routine by esantiag is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a routine I have been using for a while that will help build muscle while also shredding fat. Sprints on leg day.
Routine detail
Any
Back, Biceps, shoulders
Est. 82 min
13 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Any
chest and triceps
Est. 65 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Any
Legs
Est. 60 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Any
Cardio and Abs
Est. 92 min
6 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Swimming
1 Set
