Ground zero
Cutting
Beginner
Machine strength
Plan Details
The Ground zero routine by kahawalage is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
this is a 2 week program to get back into lifting
Routine detail
Mon
Chest
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Tue
Cardio
Est. 79 min
8 exercises
Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Bicep and Tricep
Est. 89 min
10 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Thu
Cardio
Est. 51 min
4 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Elliptical Training
1 Set
Fri
Shoulders and Back
Est. 98 min
11 exercises
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
