Victoria's cutting
General
Advanced
Body
Plan Details
The Victoria's cutting routine by AstroMonkeyBoy is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Strength gains, conditioning and cardio for someone whose getting bored with just lifting. Weight training phase, resting time is strict. Last rep must be a struggle. Heavy leg exercise must be changed every week or every session so as to give the lower back time to recover I.e Front squat to back squat to deadlift. Calories matter. IF, Keto. make sure to focus on carbs after workout. Due to restricted Calorie, have 1 cheat day. with 500-900 calorie extra. So plan ahead if partying HIITs 80% of max heart rate Workout Load Descending Round 1: 1m/exercise. 15 sec rest. move to next exercise. Round 2: 45sec/exercise. 15 sec rest. move to next exercise Round 3: 30sec/exercise. 15 sec rest. move to next exercise Round 4: 15sec/exercise. 10 sec rest. move to next exercise Rest per completed Round: 1min Rest Day:Cardio is light walk/hike/jog or Bike/pilates/stretch/yoga. Any activity that promotes movement Machine HIITs: Choose 1 machine only 30min duration. 1min @ 80% Max heart rate 1min Recover.
Routine detail
Day 1
Legs & Abs
Est. 76 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Prisoner Squat
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 5 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Day 2
Chest, Shoulder & Tricep
Est. 53 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Push-Up
5 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Bench Push-Up
4 Sets x 15 Reps
lying incline lateral raise
4 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 5 Reps
Day 3
Back Bicep and Forearm
Est. 52 min
6 exercises
Weighted Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dual Cable Triceps Extension
4 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 5 Reps
Day 3
Legs and Abs
Est. 73 min
9 exercises
Deadlift trap bar
5 Sets x 5 Reps
Bodyweight Squat
5 Sets x 20 Reps
Barbell Hip Thrust
4 Sets x 5 Reps
Reverse Hyper (Flat Bench)
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 5 Reps
Cable Wood Chop
4 Sets x 12 Reps
Rowing machine pike to knee tuck slide
4 Sets x 12 Reps
elevated side bridge raise
4 Sets x 12 Reps
Day 5
Rest Day
Est. 3 min
1 exercise
Take your pet for a walk
1 Set
Day 6
HIITs Full Body Blast
Est. 61 min
6 exercises
Rowing
1 Set
Deadlift trap bar
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
T Bar Row
4 Sets x 20 Reps
Kettlebell Thruster
4 Sets x 20 Reps
Dumbbell farmers walk
4 Sets x 20 Reps
Day 7
Total Rest
Est. 0 min
0 exercises
This day is empty
