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Andrea12 4 Week
AUDIO TIP
Cutting
Beginner
None
Plan Details
The Andrea12 4 Week routine by Dwaine85 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
4 week program
Routine detail
Day 1
Chest & Triceps
Est. 0 min
6 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
1 Set x 15 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Day 2
Legs & Glutes
Est. 0 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 15 Reps
Barbell Squat (Wide Stance)
1 Set x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Day 3
Back & Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 4
Shoulders & Traps
Est. 0 min
7 exercises
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Deltoid Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 15 Reps
Day 6
Core Anyday
Est. 0 min
5 exercises
Legs High Crunch
3 Sets x 15 Reps
Knee raise crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
