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Siste innspurt
Cutting
Advanced
Barbell
Plan Details
The Siste innspurt routine by xSoNdRe is a 14 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Uke 1
Est. 0 min
0 exercises
This day is empty
Day 2
Bein og biceps ??
Est. 84 min
11 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 13 Reps
Okklusjon KNEBØY
4 Sets x 15 Reps
Okklusjon LEGG
4 Sets x 15 Reps
Day 3
Bryst og skuldre
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
chest dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Day 4
Rygg, triceps og mage
Est. 66 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Stående pulldown
3 Sets x 8 Reps
Cable Seated Row
7 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 10 Reps
Hanging Pike
4 Sets x 10 Reps
Day 5
Bein, biceps og mage
Est. 92 min
11 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Lunge
2 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 6
Bryst og skuldre
Est. 70 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Day 7
Uke 2
Est. 0 min
0 exercises
This day is empty
Day 7
Rygg, Triceps
Est. 67 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Day 9
Bein og biceps ??
Est. 68 min
9 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 13 Reps
Day 10
Bryst og skuldre
Est. 69 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Day 11
Rygg, triceps og mage
Est. 63 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Stående pulldown
4 Sets x 8 Reps
Cable Seated Row
7 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Day 12
Bein, biceps og mage
Est. 82 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Lunge
2 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Day 12
Bryst og skuldre
Est. 69 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Day 14
Rygg, Triceps
Est. 69 min
8 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Weighted pullups rope
1 Set x 99 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Stående pulldown
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Superman
3 Sets
