Advanced Routine
Cutting
Advanced
Machine strength
Plan Details
The Advanced Routine routine by Daningino is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Emphasis on Endurance and Hypertrophy.
Routine detail
Mon
Chest, Abs, Cardio
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Rowing
1 Set
Tue
Back, Calves, Cardio
Est. 62 min
9 exercises
Barbell Bent-Over Row
4 Sets x 15,12,8,8 Reps
Cable Seated Row
4 Sets x 15,12,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 15,12,10,10 Reps
Treadmill Running
1 Set
Wed
Legs, Abs, Cardio
Est. 63 min
9 exercises
Barbell Squat
4 Sets x 12,10,8,8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Rowing
1 Set
Thu
Shoulders, Calves, Cardio
Est. 65 min
9 exercises
Machine Calf Press
4 Sets x 15,12,10,10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 15,12,8,8 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Treadmill Running
1 Set
Fri
Biceps, Triceps, Calves
Est. 69 min
11 exercises
Barbell Deadlift
4 Sets x 8,6,4,4 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl
4 Sets x 15,12,8,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15,12,12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
