moh ghouleh 2014/3
Cutting
Advanced
Machine strength
Plan Details
The moh ghouleh 2014/3 routine by ghouleh is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 2
Back/Abs
Est. 52 min
10 exercises
Dumbbell Deadlift
4 Sets x 15,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Kettlebell One-Arm Row
4 Sets x 12,10,10,8 Reps
Cable Rope Seated Row
4 Sets x 10,8,8,6 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 12,10,8,8 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Barbell Seated Twist
4 Sets x 20 Reps
Day 3
Leg/Calves/cardio
Est. 108 min
9 exercises
Smith Machine Bench Squat
5 Sets x 15,10,8,6,4 Reps
Smith Machine Hack Squat
4 Sets x 12,10,8,8 Reps
Machine Leg Press
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,8 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Jump Rope
1 Set
Day 4
Shoulders/Abs
Est. 59 min
11 exercises
Smith Machine Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Band Upright Row
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10,8,8,6 Reps
Dumbbell Alternating Front Raise
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,8 Reps
Barbell Shrug
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
Arm/Calves
Est. 52 min
11 exercises
Barbell Curl
4 Sets x 10,10,8,8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12,10,8,8 Reps
Barbell Spider Curl
4 Sets x 10,8,8,8 Reps
Cable Shoulder Extension
4 Sets x 10,8,8,8 Reps
Dumbbell Incline Curl
4 Sets x 10,8,8,8 Reps
Machine Tricep Extension
4 Sets x 12,10,10,10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
