MAX SPREAD
Cutting
Advanced
Barbell
Plan Details
The MAX SPREAD routine by RTC_ is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Rod 2014
Routine detail
Mon
CT 30 @ 3.707
Est. 29 min
5 exercises
DB press w/ leg raise
3 Sets x 8 Reps
DB pull overs w/ weighted leg raise
3 Sets x 8 Reps
DB Flys w/ weighted leg raises
3 Sets x 8 Reps
dips
3 Sets x 8 Reps
single side cable press w/ twist
3 Sets x 8 Reps
Tue
CT 10 @ 2.768
Est. 47 min
8 exercises
wide lat pull ups
3 Sets x 8 Reps
Hammer pull ups
3 Sets x 8 Reps
wide palm to face pull ups
3 Sets x 8 Reps
palm facing away pull ups
3 Sets x 8 Reps
hammer pull ups
3 Sets x 8 Reps
close palm to face pull ups
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
single arm cable row
3 Sets x 8 Reps
Wed
CT 5 @ 1.615
Est. 29 min
5 exercises
cable press w/ oblique bend
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
cable raise palm facing down
3 Sets x 8 Reps
side cable raise palm facing down
3 Sets x 8 Reps
DB shrugs
3 Sets x 8 Reps
Thu
CT 3 @ .76
Est. 47 min
8 exercises
weighted oblique bends
3 Sets x 8 Reps
weighted lower back extensions
3 Sets x 8 Reps
leg raises
3 Sets x 8 Reps
weighted side planks
3 Sets x 10 Reps
ball roll outs w/ push ups
3 Sets x 8 Reps
Double crunches
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Bicycle sit ups
3 Sets x 8 Reps
Fri
CT 2 @ .37
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
quad leg extensions
3 Sets x 10 Reps
Hamstring curls
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Preacher Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Weighted calve raises
3 Sets x 10 Reps
Any
month end OFFR
Est. 44 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
