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SEPTEMBER- NOVEMBER
Cutting
Advanced
Machine strength
Plan Details
The SEPTEMBER- NOVEMBER routine by amakanzeadibe is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
leg and abs
Est. 104 min
13 exercises
Step Machine
1 Set
Barbell Squat (Wide Stance)
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Step Machine
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Back and abs
Est. 99 min
13 exercises
Rowing
1 Set
Barbell Side Bend
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Rowing
1 Set
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Rowing
1 Set
Day 3
chest and abs
Est. 107 min
13 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Barbell Bradford Rocky Press
2 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Decline Bench Weighted Twist
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 18 Reps
Weighted Side Bend
3 Sets x 20 Reps
Treadmill Running
1 Set
Day 4
legs and abs
Est. 107 min
13 exercises
Step Machine
1 Set
Stability Ball Pull-In
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 18 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Step Machine
1 Set
Barbell Glute Bridge
3 Sets x 20 Reps
Barbell Lateral Lunge
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 20 Reps
Hack Squat
3 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
1 Set x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Step Machine
1 Set
Day 5
back and abs
Est. 115 min
14 exercises
Rowing
1 Set
Barbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable V-Bar Row
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Rowing
1 Set
Hanging Leg Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Rowing
1 Set
Day 6
shoulders, arms and abs
Est. 129 min
17 exercises
Treadmill Running
1 Set
Decline Bench Weighted Twist
3 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Treadmill Running
1 Set
Barbell Bradford Rocky Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
