Killer 4 Weeks/ week1
Cutting
Advanced
Barbell
Plan Details
The Killer 4 Weeks/ week1 routine by rguinn1207 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is perfect for cutting and endurance. It is however time consuming. rnDays of the week is Mon= Day1, Tue= Day2, Wed= Day3, Thu= Day4, Fri= Day5 and Sat= Day6. There is only a one day rest period. rnrnAll cycling is 30 minutes no rest time and always at the last thing to do.rnrnThe weight used is 50% of your one time rep max. This weight will carry over all the way through the entire 4 weeks. "You will see why as the weeks advance to the end of the 4th weeks.
Routine detail
Mon
Upper Body week1
Est. 92 min
3 exercises
Barbell Bench Press
8 Sets x 8 Reps
Barbell Preacher Curl
8 Sets x 8 Reps
Indoor Cycling
1 Set
Tue
Lower Body week1
Est. 107 min
4 exercises
Dumbbell One-Arm Lateral Raise
8 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Machine Calf Raise
8 Sets x 8 Reps
Indoor Cycling
1 Set
Wed
Back week1
Est. 104 min
4 exercises
Barbell Bent-Over Row
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 8 Reps
Hanging Leg Raise
8 Sets x 8 Reps
Indoor Cycling
1 Set
Thu
Chest week 1
Est. 92 min
3 exercises
Dumbbell Incline Fly
8 Sets x 8 Reps
Barbell Curl
8 Sets x 8 Reps
Indoor Cycling
1 Set
Fri
Shoulders/ legs week1
Est. 105 min
4 exercises
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Machine Leg Press
8 Sets x 8 Reps
Machine Seated Calf Raise
8 Sets x 8 Reps
Indoor Cycling
1 Set
Sat
Back/Tri week1
Est. 106 min
4 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Barbell Bench Press (Close Grip)
8 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
8 Sets x 8 Reps
Indoor Cycling
1 Set
