CKD
Cutting
Intermediate
Machine strength
Plan Details
The CKD routine by Graffka is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
High intensity workouts with 60 sec rest between sets, 90 sec rest between.
Routine detail
Mon
Chest, Back, Abs
Est. 76 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Fly
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 20 Reps
Tue
Shoulders, Arms
Est. 61 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Thu
Legs
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Fri
Final Workout
Est. 53 min
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
1 Set x 10 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
