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Dada por Zeus
Cutting
Advanced
Machine strength
Plan Details
The Dada por Zeus routine by armstrong_fred is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Pierna
Est. 138 min
22 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Tue
Espalda
Est. 104 min
16 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Wed
Bicep y Hombro
Est. 144 min
22 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Spider Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Thu
Pecho
Est. 106 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Incline Push-Up Depth Jump
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Fri
Tricep y Antebrazo
Est. 127 min
20 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Cable Behind the Back Wrist Curl
3 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
