Lean Mass and Cut
General
Advanced
Machine strength
Plan Details
The Lean Mass and Cut routine by nickgz is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
d) Shoulder
Est. 75 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Machine Shoulder Press
4 Sets x 7 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Bent-Over Raise
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
a) Chest & Tri
Est. 91 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 7 Reps
Dumbbell Pullover
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
2 Sets
Any
c) Legs
Est. 91 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hack Squat
2 Sets x 8 Reps
Any
b) Back and Bi
Est. 102 min
11 exercises
Leverage Machine High Row
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Pull-Up
3 Sets
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 7 Reps
Preacher Curl Machine
2 Sets x 10 Reps
