Contest Prep
Cutting
Advanced
Machine strength
Plan Details
The Contest Prep routine by plakamkaneis is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Pull A
Est. 63 min
5 exercises
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Cable Shrug
4 Sets x 15 Reps
Day 2
Legs A
Est. 61 min
5 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Deadman Quad Raises
3 Sets x 12 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Kneeling Leg Curl
5 Sets x 10 Reps
Day 3
Push A
Est. 67 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Handstand Push-Up
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 15 Reps
Day 4
Pull B
Est. 59 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 15 Reps
Day 5
Legs B
Est. 51 min
5 exercises
Machine Leg Extension
5 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 15 Reps
Nordic Ham Curl - Band Assisted
4 Sets x 10 Reps
Day 6
Push B
Est. 55 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 15 Reps
Push-Up
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 7 Reps
