New Routine
Cutting
Intermediate
Machine strength
Plan Details
The New Routine routine by Stormless is a 24 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
24 day rotation
Routine detail
Day 1
Chest, Triceps, Shoulders, Cardio
Est. 100 min
7 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Elliptical Training
3 Sets
Dip
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Day 2
Back, Biceps, Abs, Cardio
Est. 103 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Treadmill Running
3 Sets
Day 3
Legs, Shoulders, Forearms
Est. 38 min
6 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Day 4
Chest, Triceps, Abs, Cardio
Est. 102 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Running
1 Set
Day 5
Back, Biceps, Shoulders, Cardio
Est. 100 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 6
Legs, Forearms, Abs
Est. 38 min
6 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 7
Chest, Triceps, Shoulders, Cardio
Est. 102 min
7 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Ext Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 8
Back, Biceps, Abs, Cardio
Est. 103 min
7 exercises
Machine Reverse Fly
3 Sets x 10 Reps
Treadmill Running
3 Sets
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 9
Legs, Shoulders, Forearms
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Day 10
Chest, Triceps, Abs, Cardio
Est. 100 min
7 exercises
Bench Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 11
Back, Biceps, Shoulders, Cardio
Est. 101 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 12
Legs, Forearms, Abs
Est. 38 min
6 exercises
Stair Calf Climb
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Day 13
Chest, Triceps, Shoulders, Cardio
Est. 102 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 14
Back, Biceps, Abs, Cardio
Est. 101 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Running
1 Set
Day 15
Legs, Shoulders, Forearms
Est. 38 min
6 exercises
Dumbbell Side Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Day 16
Chest, Triceps, Abs, Cardio
Est. 101 min
7 exercises
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 17
Back, Biceps, Shoulders, Cardio
Est. 99 min
7 exercises
Iso low row
3 Sets x 8 Reps
Iso pull down
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Step Machine
1 Set
Day 18
Legs, Forearms, Abs
Est. 39 min
6 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Day 19
Chest, Triceps, Shoulders, Cardio
Est. 103 min
7 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Treadmill Running
3 Sets
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Day 20
Back, Biceps, Abs, Cardio
Est. 100 min
7 exercises
Climber Pull-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Concentration Curl
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 21
Legs, Shoulders, Forearms
Est. 39 min
6 exercises
Cable Leg Kickback
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 22
Chest, Triceps, Abs, Cardio
Est. 101 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Step Machine
1 Set
Day 23
Back, Biceps, Shoulders, Cardio
Est. 100 min
7 exercises
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 24
Legs, Forearms, Abs
Est. 40 min
6 exercises
Barbell One-Arm Side Deadlift
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
