10/19/2015 - 1/11/15 Modified Heavy Weight, Low Reps
Cutting
Intermediate
Machine strength
Plan Details
The 10/19/2015 - 1/11/15 Modified Heavy Weight, Low Reps routine by MsAngieIamthe is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Allowing for recovery and gains despite less calories. Some days have too many exercises listed, alternate as needed. Alternate leg day as time allows, work legs twice a week if able.
Routine detail
Mon
Shoulders & Traps
Est. 36 min
6 exercises
Machine Shoulder Press
1 Set x 10 Reps
Barbell Push Press
4 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 8 Reps
Tue
Cardio at lunch
Est. 0 min
0 exercises
This day is empty
Tue
Leg/Core (A)
Est. 55 min
9 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 5 Reps
Standing Leg Curl - machine - hamstring
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Tue
Leg/Core (B)
Est. 53 min
11 exercises
DB Goblet Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Shoulder Flexion
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Wed
Active Recovery
Est. 32 min
1 exercise
Running
3 Sets
Thu
Cardio at lunch
Est. 0 min
0 exercises
This day is empty
Thu
Chest & Triceps
Est. 64 min
12 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 20 Reps
Fri
Back & Biceps
Est. 46 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 4 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Sat
Legs/Core/Forearms
Est. 18 min
3 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Clean Deadlift
5 Sets x 5 Reps
Bench Hip Thrust
3 Sets x 10 Reps
