Desired Fitness - November 2012
Cutting
Intermediate
Barbell
Plan Details
The Desired Fitness - November 2012 routine by TomWeigel is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is actually a 5 day per week program with 4 unique workouts. For the 5th day of each week repeat the exercise you started the week with.
Routine detail
Day 1
Back / Bi's
Est. 59 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 12 Reps
T Bar Row
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Cable Underhanded Pulldowns
3 Sets x 15 Reps
Hanging Obliques
3 Sets x 30 Reps
Day 2
Chest / Tri's
Est. 61 min
9 exercises
Reverse Grip Barbell Bench Press
3 Sets x 12 Reps
Cable Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Kickbacks
3 Sets x 12 Reps
Cable Triceps Extension Pushout Over Head
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets x 40 Reps
Day 3
Legs
Est. 37 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Straight Leg Deadlifts
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Walking Lunges - Small Olympic Bar
3 Sets x 8 Reps
Day 4
Shoulders
Est. 58 min
8 exercises
Sit-Up
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 15 Reps
