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Tenaciously Toned v1
Cutting
Intermediate
Machine strength
Plan Details
The Tenaciously Toned v1 routine by sixtyninemac is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine designed specifically for the fellas with a focus on fast-paced workouts with active resting. 3 days per week of weight training followed by a cardio "cooldown". 1 day dedicated to deep stretching, ab conditioning and sauna/massage therapy Kept in mind the short breaks between each set! The pace should be fast and intense. A typical workout day should last no longer than 45 minutes not including the cardio time.
Routine detail
Day 1
Chest/Back
Est. 65 min
10 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Day 2
Legs
Est. 48 min
7 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 3
Shoulders/Arms
Est. 87 min
13 exercises
Dumbbell Seated Dublin Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Day 4
Cardio/Recovery
Est. 25 min
3 exercises
Elliptical Training
1 Set
Jump Rope
1 Set
Treadmill Running
1 Set
