Natasha M- Bikini/Wellness Program
Cutting
Advanced
Machine strength
Plan Details
The Natasha M- Bikini/Wellness Program routine by LittleMissFit209 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
First set is always warm up set to gauge subsequent sets. Keep trying to add more weight and/or a few more reps each time you train! Do 10-12 reps per set and rest 30-45 seconds between sets. If you can surpass 12 reps then try to go heavier and back down to 10 reps.
Routine detail
Day 1
Back, Bi's and Core + glue activations
Est. 114 min
12 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 15 Reps
Plank
4 Sets
Bridge
4 Sets
Single-Leg Glute Bridge
4 Sets x 25 Reps
Glute Kickback
4 Sets x 25 Reps
Day 2
Chest and Shoulders Supersets
Est. 47 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Day 3
Full legs and glutes
Est. 90 min
10 exercises
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Day 4
Back
Est. 240 min
6 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 812 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 12 Reps
Day 5
Shoulders, calves, abs
Est. 84 min
10 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Plank
4 Sets
Machine Shoulder Press
4 Sets x 10 Reps
Day 6
Legs Hamstring Focus
Est. 90 min
9 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
DB Bulgarian Split Squat/Lunge
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 15 Reps
