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6. 1-Dietní trénink
AUDIO TIP
Cutting
Advanced
None
Plan Details
The 6. 1-Dietní trénink routine by j.polish is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Test
Routine detail
Day 1
Nohy,lýtka
Est. 0 min
16 exercises
Machine Squat
1 Set x 15 Reps
Machine Squat
1 Set x 12 Reps
Machine Squat
1 Set x 10 Reps
Machine Squat
1 Set x 8 Reps
Machine Squat
1 Set x 6 Reps
Machine Squat
3 Sets x 6 Reps
Machine Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Elliptical Training
1 Set
Day 2
Prsa,triceps,b?icho
Est. 0 min
15 exercises
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 6 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Barbell Bench Press (Close Grip)
1 Set x 6 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 3
Záda,hamstingy,biceps
Est. 0 min
17 exercises
Barbell Bent-Over Row
1 Set x 15 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set x 15 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 6 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Nohy,ramena,lýtka,b?icho
Est. 0 min
16 exercises
Hack Squat
1 Set x 15 Reps
Hack Squat
1 Set x 12 Reps
Hack Squat
1 Set x 12 Reps
Hack Squat
1 Set x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Day 5
Prsa,záda,hamstingy
Est. 0 min
13 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
