wycinka lekka 3 dni w tygodniu
Cutting
Intermediate
Machine strength
Plan Details
The wycinka lekka 3 dni w tygodniu routine by skochaj is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
klata biceps przedramiona
Est. 230 min
12 exercises
Walking
1 Set
Weighted Tricep Dip
3 Sets x 16 Reps
Barbell Incline Bench Press
4 Sets x 16 Reps
Dumbbell Incline Bench Press
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Cable Lower Chest Raise
4 Sets x 16 Reps
Barbell Curl
4 Sets x 16 Reps
Cable Rope Hammer Curl
4 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 16 Reps
Cable Reverse Curl
4 Sets x 16 Reps
Walking
1 Set
Day 2
barki triceps nogi
Est. 141 min
13 exercises
Walking
4 Sets
Smith Machine Shoulder Press
4 Sets x 16 Reps
Machine Deltoid Raise
4 Sets x 16 Reps
Cable Reverse Fly
4 Sets x 16 Reps
Barbell Shrug
4 Sets x 16 Reps
Barbell Front Raise
4 Sets x 16 Reps
Dumbbell Seated Tricep Press
4 Sets x 16 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 16 Reps
Barbell Deep Squat
4 Sets x 16 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 16 Reps
Cable Hip Abduction
3 Sets x 16 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Day 3
plecy lydki abs
Est. 240 min
17 exercises
Walking
1 Set
Weighted Pull-Up
4 Sets x 16 Reps
Gorilla Chin-Up with Crunch
4 Sets x 16 Reps
Barbell Bent-Over Row
4 Sets x 16 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Cable Seated Row
4 Sets x 16 Reps
Machine Seated Row
4 Sets x 16 Reps
Machine Reverse Fly
4 Sets x 16 Reps
Barbell Seated Calf Raise
4 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Donkey Calf Raise
4 Sets x 16 Reps
Hack Calf Raise
4 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 16 Reps
Bench Weighted Decline Crunch
4 Sets x 16 Reps
Weighted Side Bend
4 Sets x 16 Reps
Walking
1 Set
Day 4
klata biceps przedramie
Est. 179 min
15 exercises
Walking
4 Sets
Dip
3 Sets x 16 Reps
Barbell Incline Bench Press
4 Sets x 16 Reps
Machine Bench Press
4 Sets x 16 Reps
Machine Fly
4 Sets x 16 Reps
Dumbbell Decline Bench Press
4 Sets x 16 Reps
Dumbbell Pullover
4 Sets x 16 Reps
EZ Bar Curl
4 Sets x 16 Reps
Dumbbell Concentration Curl
4 Sets x 16 Reps
Preacher Curl Machine
4 Sets x 16 Reps
Cable Dual Overhead Curl
4 Sets x 16 Reps
Cable Reverse Curl
4 Sets x 16 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 16 Reps
Smith Machine Behind the Back Wrist Curl
4 Sets x 16 Reps
Walking
4 Sets
Day 5
barki triceps nogi
Est. 152 min
14 exercises
Walking
4 Sets
Dumbbell Seated Shoulder Press
4 Sets x 16 Reps
Cable Deltoid Raise
4 Sets x 16 Reps
Smith Machine Upright Row
4 Sets x 16 Reps
Barbell Shrug
4 Sets x 16 Reps
Barbell Behind the Back Shrug
4 Sets x 16 Reps
Weight Plate Front Raise
4 Sets x 16 Reps
EZ Bar Tricep Extension
4 Sets x 16 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 16 Reps
Cable Standing Leg Curl
4 Sets x 16 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
Day 6
plecy lydki abs
Est. 213 min
15 exercises
Walking
4 Sets
Weighted Pull-Up
3 Sets x 16 Reps
Barbell Deadlift
4 Sets x 16 Reps
Barbell Row
4 Sets x 16 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 16 Reps
Dumbbell One-Arm Row
4 Sets x 16 Reps
Cable Reverse Crossover
4 Sets x 16 Reps
Barbell Seated Calf Raise
4 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Donkey Calf Raise
4 Sets x 16 Reps
Hack Calf Raise
4 Sets x 16 Reps
Cable Judo Flip
4 Sets x 16 Reps
Machine Ab Crunch
4 Sets x 16 Reps
Dumbbell Side Bend
4 Sets x 16 Reps
Walking
4 Sets
