Muscle strenght power burn (updated 11-08-2011)
Cutting
Beginner
Machine strength
Plan Details
The Muscle strenght power burn (updated 11-08-2011) routine by Hatsim is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
4 day per week 8-12/3sets (all muscle groups trained in the workout) upper/lower body split (upper-body musculature trained 1 d and lower body musculature trained another day), and muscle group split (individual muscle groups trained during a workout) workouts include large muscle group exercises before small muscle group exercises... //MH Mad maik
Routine detail
Mon
Chest and Triceps
Est. 214 min
11 exercises
Stationary Bike
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Abs and Arms
Est. 112 min
8 exercises
Stationary Bike
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Wed
Legs
Est. 192 min
8 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Fri
Back, Biceps and forearms
Est. 218 min
11 exercises
Stationary Bike
1 Set
Back Hyperextension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Sat
Abs and Cardio
Est. 240 min
6 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Stationary Bike
1 Set
