Kelly Cole is a Bad ASS!
Cutting
Advanced
Machine strength
Plan Details
The Kelly Cole is a Bad ASS! routine by gjhuerta is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Good Luck! Enjoy :)!
Routine detail
Day 1
Chest, Tricep and Abs
Est. 99 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Hip Raise
4 Sets x 25 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Day 2
Back & Bicep
Est. 79 min
8 exercises
Barbell Deadlift
3 Sets x 25 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
machine ISo lateral pull down
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 30 Reps
Day 3
Shoulders and Abs
Est. 79 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 40 Reps
Oblique Crunch
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 25 Reps
Rotational Crunch
3 Sets x 30 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Day 4
Quads and Glutes
Est. 46 min
7 exercises
Barbell Lateral Lunge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 6
Abs and lagging body parts
Est. 71 min
8 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Crunch
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Stability Ball Cross-Leg Bridge
4 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Day 7
Hams, Glutes and Calfs
Est. 88 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Hip Extension (Standing)
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
