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District 13
Cutting
Advanced
Machine strength
Plan Details
The District 13 routine by Ranger0976 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a Shredding workout. I am on Low-Carb Diet (<50g/day) while doing this. 5-Day Muscle Group Split with 3 days of Cardio (Mon, Wed & Fri) and 2 days of Ab work (Tues & Thurs). So the Weighted Workouts are cut down to bare essentials for gains, leaving enough time to get in Abs and Cardio and still keep the workout (legit) within 45-60 minutes. *Feel free to substitute the Elliptical Training, on the Cardio Days, for the Machine of your choice. *Mind-Muscle Connection is KEY, especially for Abs. *Arm Day is as many SUPER SETS as you can do to failure (I can't add anything on JEFit to signify "to failure" (think Rest-Pause). Start with weight in the 10-12 Rep Range.
Routine detail
Mon
Chest & Cardio
Est. 53 min
5 exercises
Rest-Pause Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Back & Abs
Est. 53 min
8 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
T Bar Row
4 Sets x 12 Reps
Side Bridge
3 Sets
Plank
3 Sets
Hanging Knee Raise
3 Sets x 20 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Wed
Shoulders & Cardio
Est. 52 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Legs & Abs
Est. 55 min
8 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 25 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Ab Wheel Rollouts
3 Sets x 15 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Fri
Arms & Cardio
Est. 54 min
5 exercises
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Bodyweight Tricep Extension
4 Sets x 10 Reps
Elliptical Training
1 Set
