Overtime!!!!!!!!
Cutting
Intermediate
Machine strength
Plan Details
The Overtime!!!!!!!! routine by JohnA. is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs and Shoulders
Est. 61 min
9 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Tue
Chest, Triceps, and Abs
Est. 76 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Isometric Chest Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Medicine Ball Pyramid Crunch
3 Sets x 10 Reps
Sprinter Crunch
3 Sets x 12 Reps
Canoe Crunch
3 Sets x 10 Reps
Wed
Back and Biceps
Est. 61 min
9 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
21s
3 Sets x 12 Reps
Cable Squat Curl
3 Sets x 12 Reps
Thu
Rest (BASKETBALL BABY!!!)
Est. 0 min
0 exercises
This day is empty
Fri
Legs, Shoulders, and Abs
Est. 88 min
13 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Sat
Chest and Triceps
Est. 69 min
10 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Sun
Back, Biceps, and Abs
Est. 88 min
13 exercises
Chin-Up (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Buck Fifties
3 Sets
Barbell Ab Rollout
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
