MAKE A CHANGE
Cutting
Intermediate
Machine strength
Plan Details
The MAKE A CHANGE routine by rauschp is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
In this routine you will be working out 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 5 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.
Routine detail
Mon
LEGS
Est. 105 min
11 exercises
Elliptical Training
1 Set
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Tue
CHEST & TRICEPS
Est. 113 min
12 exercises
Elliptical Training
1 Set
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Machine Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Wed
BACK
Est. 112 min
12 exercises
Elliptical Training
1 Set
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Thu
ARMS (BICEPS & TRICEPS)
Est. 122 min
13 exercises
Elliptical Training
1 Set
Walking
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Machine Seated Tricep Dip
3 Sets x 20 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Fri
LEGS
Est. 105 min
11 exercises
Elliptical Training
1 Set
Walking
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Sat
CHEST & BICEPS
Est. 141 min
13 exercises
Elliptical Training
1 Set
Walking
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Sun
SHOULDERS & BACK
Est. 133 min
12 exercises
Elliptical Training
1 Set
Walking
1 Set
Barbell Alternating Front and Back Press
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
