Ocho, Ocho, Ocho - Ouch
Cutting
Advanced
Machine strength
Plan Details
The Ocho, Ocho, Ocho - Ouch routine by Bnevison is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a very high intensity routine. It uses cummulative fatigue to wear out muscles and increase endurance. Some alternate exercises have been included. You should have 4 exercises for each group and you alternate them. The lighter weights allow for great pumps and lower chance of injury. No slacking... Go through this without excessive breaks. Finish with Cardio..
Routine detail
Any
misc
Est. 0 min
0 exercises
This day is empty
Any
8x8x8 Chest and Triceps
Est. 102 min
9 exercises
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Cable Shoulder Extension
8 Sets x 8 Reps
Machine Fly
8 Sets x 8 Reps
Dumbbell Seated Tricep Press
8 Sets x 8 Reps
Dumbbell Bench Press
8 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
8 Sets x 8 Reps
Cable Cross-Over
8 Sets x 8 Reps
Dumbbell Tricep Kickback
8 Sets x 8 Reps
Elliptical Training
1 Set
Any
8x8x8 Shoulders and Legs
Est. 123 min
12 exercises
Machine Shoulder Press
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
machine lat raise
8 Sets x 8 Reps
Machine Deltoid Raise
8 Sets x 8 Reps
Machine Leg Press
8 Sets x 8 Reps
Cable Upright Row
8 Sets x 8 Reps
Barbell Deep Squat
8 Sets x 8 Reps
leg extention - legs seperate
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Dumbbell Seated Front Raise
8 Sets x 8 Reps
Elliptical Training
1 Set
Any
8x8x8 Back and Biceps
Est. 153 min
13 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Dumbbell Seated Bicep Curl
8 Sets x 8 Reps
Cable Reverse Crossover
8 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Cable Reverse Curl
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Cable Standing Row
8 Sets x 8 Reps
Cable Dual Overhead Curl
8 Sets x 8 Reps
Dual Cable Triceps Extension
8 Sets x 8 Reps
Barbell Romanian Deadlift
8 Sets x 8 Reps
Dumbbell Hammer Curl
8 Sets x 8 Reps
Preacher Curl Machine
8 Sets x 8 Reps
Elliptical Training
1 Set
