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WO2018_Set
Cutting
Advanced
Machine strength
Plan Details
The WO2018_Set routine by lauroernesto is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
WO1 Costas Biceps e Trapézio
Est. 56 min
9 exercises
Ez Bar Curl 21
4 Sets x 21 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Day 2
WO2 Peito Triceps Ombro
Est. 53 min
9 exercises
Cable Mid Chest Crossover
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
crucifixo no banco com halteres (Pegada pronada)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 3
WO3 Pernas , ABS e aero
Est. 72 min
10 exercises
Dumbbell Iron Cross
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Plank
4 Sets
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Walking
1 Set
Day 4
WO4 Costas Biceps e Ombro
Est. 57 min
10 exercises
pull 1
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 5
WO5 Peito , Triceps e Antebraço
Est. 57 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Overhead Tricep Extension w/ weight plate
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
