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Fitness - lean and large
Cutting
Advanced
Machine strength
Plan Details
The Fitness - lean and large routine by FredEffia is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Usually pauses between series and exercises are 2 minutes. The training cycle is 2+1, if it is harder week, then the third week should include recovery training.
Routine detail
Tue
Back and abs
Est. 145 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Indoor Cycling
4 Sets
Thu
Chest and arms
Est. 136 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Indoor Cycling
1 Set
Sat
Shoulders
Est. 127 min
10 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Indoor Cycling
1 Set
Cable Internal Rotation
1 Set x 20 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Shoulder Circles
2 Sets x 30 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Cable External Rotation
1 Set x 20 Reps
Incline push up
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Sun
Legs and abs
Est. 134 min
10 exercises
Indoor Cycling
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Plank
2 Sets
