deff
Cutting
Intermediate
Machine strength
Plan Details
The deff routine by gustavsson is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Deff
Routine detail
Day 1
måndag
Est. 77 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 2
tisdag
Est. 112 min
15 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Day 3
torsdag
Est. 72 min
10 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Stability Ball Crunch
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Day 4
fredag
Est. 146 min
20 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
EZ Bar Tricep Extension
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Barbell Rear Tricep Extension
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
