Tobin Spread
Cutting
Advanced
Body
Plan Details
The Tobin Spread routine by TheTobinator0311 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Shock Training: Core lifting and HIIT Training
Routine detail
Mon
Chest and Back
Est. 86 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Hypertension Back Fly
4 Sets x 12 Reps
"T" Push Up
4 Sets x 20 Reps
Superman
4 Sets
H.I.I.T.
1 Set x 500 Reps
Tue
Legs and Core
Est. 74 min
9 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Side Jacknife
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Street Sweeper
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
H.I.I.T.
1 Set x 30 Reps
Wed
Shoulders and Chest
Est. 95 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 20 Reps
Cable Rope Deltoid Row
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 12 Reps
Low Cable Crossover
4 Sets x 12 Reps
Push-Up
4 Sets x 25 Reps
H.I.I.T.
1 Set x 400 Reps
Thu
Plyo Legs and Core
Est. 62 min
9 exercises
Plyometrics
1 Set x 30 Reps
H.I.I.T.
1 Set x 30 Reps
Air Bike
4 Sets x 25 Reps
Alternating Heel Touch
4 Sets x 25 Reps
Leg Pull-In
4 Sets x 25 Reps
Leg Raise
4 Sets x 25 Reps
Scissor Kick
4 Sets x 25 Reps
Side Bridge
4 Sets
Side Jacknife
4 Sets x 25 Reps
Fri
Womancatcher Friday
Est. 83 min
10 exercises
"21s"
4 Sets x 21 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Sat
Cardio and Core
Est. 89 min
10 exercises
Side Jacknife
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Street Sweeper
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 25 Reps
Sun
Cardio
Est. 62 min
1 exercise
Swimming
4 Sets
