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Milestones Fitness
Cutting
Advanced
Machine strength
Plan Details
The Milestones Fitness routine by markgatambo is a 13 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Cutting Program Each day will be broken down into each Body focus and segment. Supersets followed by cardio (HIIT recommended). 10 to 12 reps per set with 30-45 seconds to rest between sets.
Routine detail
Day 1
Chest/Back
Est. 59 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Legs (Glute focused)
Est. 50 min
8 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bridge
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Day 3
Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders/Arms (Triceps)
Est. 52 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Back/Biceps
Est. 54 min
8 exercises
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Legs
Est. 52 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Day 9
Cardio
Est. 0 min
0 exercises
This day is empty
Day 10
Shoulders/Arms (Biceps)
Est. 53 min
8 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 11
Chest/Triceps
Est. 51 min
8 exercises
Cable Upper Chest Crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
