Biceps, Shoulders, Legs, Cardio
Cutting
Intermediate
Machine strength
Plan Details
The Biceps, Shoulders, Legs, Cardio routine by Yepkenzie is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 days at the gym + Cardio + HIIT + Convict conditiong
Routine detail
Mon
Biceps & Chest
Est. 89 min
12 exercises
Dumbbell Alternating Incline Curl
2 Sets x 9 Reps
Dumbbell Alternating Incline Curl
2 Sets x 7 Reps
Dumbbell Alternating Incline Curl
1 Set x 5 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
1 Set x 15 Reps
Cable Reverse Curl
1 Set x 15 Reps
Dumbbell Concentration Curl
3 Sets x 50 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 20 Reps
Wed
Shoulders & Back
Est. 103 min
12 exercises
Dumbbell Seated Shoulder Press
2 Sets x 9 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Dumbbell Seated Shoulder Press
1 Set x 5 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable lateral raise
3 Sets x 10 Reps
Cable Front Raise
1 Set x 15 Reps
Cable lateral raise
1 Set x 15 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 50 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 99 Reps
Fri
Legs & Triceps
Est. 89 min
12 exercises
Machine Leg Press
2 Sets x 9 Reps
Machine Leg Press
2 Sets x 7 Reps
Machine Leg Press
1 Set x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Seated Calf Raise
1 Set x 15 Reps
One leg Rear kick machine
3 Sets x 50 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dip
3 Sets x 99 Reps
Any
Fast cardio
Est. 15 min
6 exercises
Boxing
1 Set
Squat with bag
1 Set x 12 Reps
Boxing
1 Set
Squat with bag
1 Set x 12 Reps
Boxing
1 Set
Squat with bag
1 Set x 12 Reps
