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Mack's Fit Plan
Cutting
Intermediate
Machine strength
Plan Details
The Mack's Fit Plan routine by gokhanerol is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is a plan I am following along with a strict diet plan to reduce body fat fast
Routine detail
Day 1
Chest / Biceps
Est. 92 min
9 exercises
Cable Standing Curl
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dip Machine Push Up
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 86 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Day 2
Day 2 Back / Triceps
Est. 120 min
18 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip Machine Push Up
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
Delts/ Traps day 3
Est. 58 min
9 exercises
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Seated Scott Presses (YouTube this exercise
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Day 4
Quads/Hamstrings/Glutes
Est. 72 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 50 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Day 5
Core / Chest
Est. 156 min
13 exercises
Air Bike
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 20 Reps
Stability Ball Leg Lift
3 Sets x 15 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 50 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell Around the World
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Step Machine
1 Set
