Mko Upper/Lower + Full + Cardio
Cutting
Intermediate
Machine strength
Plan Details
The Mko Upper/Lower + Full + Cardio routine by mkorocco is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Upper Hight
Est. 60 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Plank
3 Sets
Day 2
Lower Hight
Est. 64 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Plank
3 Sets
Day 3
Cardio + Abs
Est. 84 min
7 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Dragon Flag
4 Sets x 12 Reps
Plank
4 Sets
Elliptical Training
1 Set
Day 4
Upper Hypertrophy
Est. 115 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Shoulder Press (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 5
Lower Hypertrophy
Est. 106 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 6
Test Day
Est. 88 min
6 exercises
Barbell Bench Press
5 Sets x 8,6,4,2,2 Reps
Barbell Shoulder Press
5 Sets x 8,6,4,2,2 Reps
Barbell Bent-Over Row
5 Sets x 8,6,4,2,2 Reps
Barbell Deep Squat
5 Sets x 8,6,4,2,2 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 7
Cardio or Rest
Est. 0 min
0 exercises
This day is empty
