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Sets
Cutting
Intermediate
Machine strength
Plan Details
The Sets routine by yasir is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Bicep set
Est. 31 min
5 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Straight arm cable raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Any
Pushups set
Est. 39 min
7 exercises
Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Diamond pushup
3 Sets x 10 Reps
Pseudo planche pushup
3 Sets x 10 Reps
Dips (weighted)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Any
Shoulder set
Est. 43 min
7 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Skin the cat
3 Sets x 10 Reps
Any
Rotator cuff - every session
Est. 32 min
5 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Any
Abs set
Est. 18 min
3 exercises
Dragon Flag
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Any
Legs set
Est. 58 min
10 exercises
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bulgarian split squat
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
Alternating Leg Bridge
3 Sets x 10 Reps
Single leg sit back
3 Sets x 10 Reps
Short lever adductor bridge
3 Sets x 10 Reps
Reaching straight leg deadlift (one leg)
3 Sets x 10 Reps
Any
Triceps set
Est. 40 min
7 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Rope triceps pushdown (single arm away from body
3 Sets x 10 Reps
Rope triceps pushdown (single arm close to body)
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
elevated triceps crawl 20m
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Any
Pull ups set
Est. 54 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Pull up hammer grip (ultra wide)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Ring pullup
3 Sets x 10 Reps
Pullup (close grip)
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pullup (weighted)
3 Sets x 10 Reps
Chin ups (weighted)
3 Sets x 10 Reps
Any
Planks
Est. 11 min
2 exercises
side plank
3 Sets
Side plank with leg raise
3 Sets x 10 Reps
