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Advanced Routine
Cutting
Advanced
Machine strength
Plan Details
The Advanced Routine routine by AidanSutherley-Gilmour is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Emphasis on Endurance and Hypertrophy.
Routine detail
Mon
Chest, Abs, Cardio
Est. 79 min
10 exercises
Barbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Rowing
1 Set
Tue
Back, Calves, Cardio
Est. 62 min
9 exercises
Barbell Bent-Over Row
4 Sets x 15,12,8,8 Reps
Cable Seated Row
4 Sets x 15,12,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Machine Calf Press
4 Sets x 15,12,10,10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Legs, Abs, Cardio
Est. 63 min
9 exercises
Barbell Squat
4 Sets x 12,10,8,8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Rowing
1 Set
Thu
Shoulders, Calves, Cardio
Est. 65 min
9 exercises
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Calf Press
4 Sets x 15,12,10,10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Treadmill Running
1 Set
Barbell Shoulder Press
4 Sets x 15,12,8,8 Reps
Barbell Shrug
3 Sets x 12 Reps
Fri
Biceps, Triceps, Calves
Est. 69 min
11 exercises
Barbell Deadlift
4 Sets x 8,6,4,4 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15,12,12 Reps
Barbell Curl
4 Sets x 15,12,8,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
