HIIT / Volume
Cutting
Advanced
Dumbbell
Plan Details
The HIIT / Volume routine by cramlmar is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
8 x 8 5 x 20
Routine detail
Day 1
Back-Delts-Biceps 8x8
Est. 101 min
11 exercises
Stationary Bike
1 Set
Step Machine
1 Set
Kettlebell swing
5 Sets x 20 Reps
Seated Machine Row HIIT
8 Sets x 8 Reps
Cable Face Pull HIIT
8 Sets x 8 Reps
Upright DB Row HIIT
8 Sets x 8 Reps
Kettlebell Side Lat Swing HIIT
8 Sets x 8 Reps
Shrugs DB Negatives
3 Sets x 8 Reps
Reverse Grip Cable Curl HIIT
8 Sets x 8 Reps
DB Curl HIIT
8 Sets x 8 Reps
CG EZ Curl (Negatives)
3 Sets x 8 Reps
Day 2
Legs-Chest-Triceps 8x8
Est. 104 min
11 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Kettlebell swing
5 Sets x 8 Reps
Leg Ext HIIT
8 Sets x 8 Reps
Leg Curl HIIT
8 Sets x 8 Reps
Incline Press HAMMER HIIT
8 Sets x 8 Reps
CG Dips HIIT
8 Sets x 8 Reps
Triceps Ext Overhead HIIT
8 Sets x 8 Reps
DB Kickbacks HIIT
8 Sets x 8 Reps
Tricep Pushdown (Negatives)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 8 Reps
Day 3
Back-Delts-Biceps 5x25 Volume
Est. 140 min
12 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Hammer Crunch
5 Sets x 25 Reps
Seated Machine Row
5 Sets x 25 Reps
Cable Face Pull
5 Sets x 25 Reps
Upright DB Row Volume
5 Sets x 25 Reps
Kettlebell Side Lat Swing Volume
5 Sets x 25 Reps
Shrugs DB Negatives
3 Sets x 8 Reps
Reverse Grip Cable Curl
5 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 25 Reps
CG EZ Curl (Negatives)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
8 Sets x 8 Reps
Day 4
Legs-Chest-Triceps 5x25 Volume
Est. 109 min
9 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Hammer Crunch
5 Sets x 25 Reps
Leg Curl
5 Sets x 25 Reps
Incline Press HAMMER Volume
5 Sets x 25 Reps
CG Dips Volume
5 Sets x 25 Reps
Tricep Ext Overhead Volume
5 Sets x 25 Reps
DB Kickbacks Volume
5 Sets x 25 Reps
Tricep Pushdown (Negatives)
3 Sets x 8 Reps
