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Upper - lower body and glutes.
Cutting
Beginner
Machine strength
Plan Details
The Upper - lower body and glutes. routine by arq.jehu.camacho is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Lower body
Est. 102 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Hip Abduction
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Smith Machine Squat
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Upper body
Est. 97 min
11 exercises
Elliptical Training
1 Set
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Glutes
Est. 98 min
11 exercises
Elliptical Training
1 Set
Cable Pull Through
3 Sets x 12 Reps
Glute Kickback
4 Sets x 6 Reps
Glute Kickback
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Barbell Kneeling Squat
4 Sets x 6 Reps
Cable Pull Through
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 6 Reps
Parallel Bar Hip Raise
4 Sets x 6 Reps
Parallel Bar Hip Flexion
4 Sets x 6 Reps
Treadmill Running
1 Set
Day 4
Abs and cardio
Est. 85 min
6 exercises
Elliptical Training
1 Set
Decline Crunch
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Treadmill Running
1 Set
