Loading...
May to September.
Cutting
Intermediate
Machine strength
Plan Details
The May to September. routine by buduja is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest & Tricep
Est. 80 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Bench Dip
4 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 2
Back ani Biceps
Est. 106 min
13 exercises
Barbell Deadlift
5 Sets x 12 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Barbell Curl
4 Sets x 16 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 16 Reps
Cable Seated Bicep Curl
4 Sets x 16 Reps
Dumbbell Hammer Curl
4 Sets x 16 Reps
Machine Back Extension
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Day 3
Shoulder broda
Est. 90 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Step Machine
1 Set
Day 4
Chicken legs mudda
Est. 174 min
6 exercises
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 16 Reps
Machine Leg Curl (Prone)
53 Sets x 16 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Day 6
pull
Est. 96 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 21 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 16 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Day 7
push
Est. 185 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
43 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 15 Reps
