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arnold blueperint to cuts
Cutting
Advanced
Machine strength
Plan Details
The arnold blueperint to cuts routine by MohamedElhalwagy is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest & back (superset)
Est. 87 min
11 exercises
Barbell Bench Press
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Running
1 Set
Day 2
leg & calf & abs
Est. 107 min
9 exercises
Barbell Squat
8 Sets x 12 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Running
1 Set
Day 3
arm (superset)
Est. 74 min
8 exercises
Barbell Curl
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
chest & back (superset)
Est. 90 min
11 exercises
Barbell Bench Press
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Running
1 Set
Day 6
leg & calf & abs
Est. 107 min
9 exercises
Barbell Squat
8 Sets x 12 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Running
1 Set
Day 7
shoulders
Est. 42 min
6 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Alternating Arnold Press
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 8
cardio
Est. 62 min
1 exercise
Running
1 Set
Day 9
rep
Est. 0 min
0 exercises
This day is empty
