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giacalonepj's Plan
Cutting
Intermediate
Machine strength
Plan Details
The giacalonepj's Plan routine by giacalonepj is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Complete 1st 3 exercises in each group with drop sets. Then do the same for last 3
Routine detail
Mon
Bicep
Est. 0 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Spider Curl
6 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Tue
Tricep
Est. 0 min
13 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
High cable pull down no handle
3 Sets x 8 Reps
Wed
Active Rest ABS
Est. 0 min
0 exercises
This day is empty
Thu
Back & Shoulders
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Chest
Est. 0 min
11 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
