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Block 1 Iso Lifts
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Block 1 Iso Lifts routine by Traps2toes is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
BLOCK ONE LIGHT-4 weeks(focus on symmetry form and posture) Limited rest between sets 1 Week of low intensity/hi rep compound focus on weak points form and farmers carry 1 Week of low intensity/hi rep compound focus on weak points and form/no farmer carry 2 Week of increasing intensity iso and compound lifts focusing on weak points Recovery times: 24 to 72 hours as needed REST 4-6 DAYS AS NEEDED BETWEEN EACH BLOCK
Routine detail
Day 8
Legs
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Day 8
Shoulders and arms
Est. 0 min
17 exercises
Bench Dip
2 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Weighted arm spin
3 Sets x 8 Reps
Day 8
Back and bis
Est. 0 min
12 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 8
Chest and tris
Est. 0 min
9 exercises
Cable Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
1 Set x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
