Fall Challenge
Cutting
Advanced
Machine strength
Plan Details
The Fall Challenge routine by director097 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders, Biceps, Triceps
Est. 89 min
14 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Deltoid Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Step Machine
1 Set
Walking
1 Set
Tue
Chest, Back, Abs & Cardio
Est. 85 min
14 exercises
Cable Cross-Over
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 1 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Walking
1 Set
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Step Machine
1 Set
Wed
Legs & Cardio
Est. 102 min
14 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Box Jump Multiple Response
2 Sets x 60 Reps
Mountain Climber
2 Sets x 60 Reps
Step Machine
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Rocket Jump
2 Sets x 60 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 25 Reps
Thu
Full Body & Cardio
Est. 48 min
12 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Lateral Raise
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Leg Press
1 Set x 25 Reps
