Frequent Fryer
Cutting
Intermediate
Machine strength
Plan Details
The Frequent Fryer routine by buffgim is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Back, Shoulders, Traps, Abs
Est. 96 min
9 exercises
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 17 Reps
Cable Seated Row
4 Sets x 17 Reps
Smith Machine Shoulder Press
4 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 7 Reps
Tue
Quads, Hamstrings, Triceps, Biceps, Calves
Est. 88 min
9 exercises
Barbell Squat
4 Sets x 7 Reps
Machine Leg Extension
4 Sets x 7 Reps
Romanian Deadlift
4 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
Dumbbell Tricep Extension
3 Sets x 11 Reps
Cable One-Arm Bicep Curl
3 Sets x 17 Reps
Dumbbell Concentration Curl
3 Sets x 17 Reps
Machine Calf Raise
3 Sets x 7 Reps
Calf Press On Leg Press
3 Sets x 7 Reps
Wed
Chest, Back, Shoulders, Traps, Abs
Est. 98 min
9 exercises
Dumbbell Incline Fly
4 Sets x 17 Reps
Cable Cross-Over
4 Sets x 17 Reps
Dumbbell One-Arm Row
4 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 11 Reps
Barbell Shoulder Press
4 Sets x 7 Reps
Barbell Upright Row
4 Sets x 7 Reps
Barbell Shrug
4 Sets x 7 Reps
Decline Reverse Crunch
3 Sets x 17 Reps
Oblique Crunch
3 Sets x 17 Reps
Thu
Quads, Hamstrings, Triceps, Biceps, Calves
Est. 87 min
9 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 17 Reps
Barbell Lunge
4 Sets x 17 Reps
Machine Leg Extension
4 Sets x 17 Reps
Machine Leg Curl (Prone)
4 Sets x 17 Reps
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 17 Reps
Barbell Curl Against an Incline
3 Sets x 11 Reps
Barbell Preacher Curl
3 Sets x 11 Reps
Fri
Chest, Back, Shoulders, Traps, Abs
Est. 91 min
9 exercises
Barbell Incline Bench Press
4 Sets x 11 Reps
Dumbbell Decline Bench Press
4 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 7 Reps
Cable Lateral Raise
4 Sets x 17 Reps
Cable Rear Lateral Raise
4 Sets x 17 Reps
Smith Machine Behind-the-Back Shrug
4 Sets x 17 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sat
Quads, Hamstrings, Triceps, Biceps, Calves
Est. 85 min
9 exercises
Smith Machine Front Squat
4 Sets x 11 Reps
Machine Leg Press
4 Sets x 11 Reps
Machine Leg Curl (Prone)
4 Sets x 11 Reps
Barbell Curl
3 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 17 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 17 Reps
Machine Calf Raise
3 Sets x 11 Reps
Machine Seated Calf Raise
3 Sets x 11 Reps
Any
Cardio
Est. 47 min
1 exercise
Treadmill Running
1 Set
