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Copy of Bad Ass!
Cutting
Advanced
None
Plan Details
The Copy of Bad Ass! routine by bcpatt1974 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)
Routine detail
Day 1
Chest, Tricep and Abs
Est. 105 min
10 exercises
Dip
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Reverse Crunch
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Day 2
Back & Bicep
Est. 84 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Cable Incline Pulldown (Supine)
4 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 8 Reps
Cable Incline Bench Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Day 3
Shoulders and Abs
Est. 80 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Cable Seated Rotation (Stability Ball)
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable Reverse Crunch
4 Sets x 15 Reps
Day 4
Quads and Glutes
Est. 67 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Barbell 1/2 Squat
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 15 Reps
Day 5
Active rest and recovery
Est. 143 min
2 exercises
Road Cycling
1 Set
Walking
1 Set
Day 6
Abs and lagging body parts
Est. 152 min
9 exercises
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Windshield Wipers
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Stability Ball Cross-Leg Bridge
4 Sets x 8 Reps
Walking
1 Set
Day 7
Hams, Glutes and Calfs
Est. 88 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Hip Extension (Standing)
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
