stingray prep
Cutting
Advanced
Machine strength
Plan Details
The stingray prep routine by jrangel is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Back and Abs
Est. 58 min
9 exercises
Pull-Up
1 Set x 50 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Standing Cable Pullover with rope
4 Sets x 8 Reps
Cable Serratus Crunch
4 Sets x 8 Reps
Cable Crunch
4 Sets x 8 Reps
Wed
Chest
Est. 42 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
hammer decline press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
One Arm Cable Incline Fly
3 Sets x 8 Reps
One arm machine fly
1 Set x 8 Reps
Standing Cable Pullover with rope
3 Sets x 8 Reps
Cable Serratus Crunch
4 Sets x 8 Reps
Thu
Legs and Abs
Est. 83 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Sumo Squat
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
diagonal squat
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Serratus Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Fri
shoulders and calves
Est. 80 min
14 exercises
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 28 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
dumbbell Y raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Scapular Plane Lateral raise
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Sat
arms
Est. 75 min
12 exercises
Barbell Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Tricep Extension (Kneeling)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
