T@$#
Cutting
Intermediate
Machine strength
Plan Details
The T@$# routine by tahirshahbaz is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest+Back+Cardio
Est. 59 min
12 exercises
shoulder Rotation
1 Set x 20 Reps
Standing dumbbell chest fly alternate
1 Set x 20 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 2
Legs+Abs+Cardio
Est. 69 min
11 exercises
Walking
1 Set
Kettlebell Goblet Squat
1 Set x 20 Reps
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Front Squat
3 Sets x 15 Reps
Kettlebell Sumo High Pull
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Calf Raise
1 Set x 40 Reps
Day 3
Arms+Abs+Cardio
Est. 68 min
12 exercises
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 20 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Day 4
Shoulder+Traps+Abs+Cardio
Est. 76 min
14 exercises
Dumbbell Front Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
dumbbell Arm circles
3 Sets x 15 Reps
car steering
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 5
Legs+Abs+Cardio
Est. 0 min
0 exercises
This day is empty
Day 6
Arms+Abs+Cardio
Est. 0 min
0 exercises
This day is empty
Day 7
Daily cardio and abs
Est. 84 min
12 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Weighted Decline Rotation
1 Set x 30 Reps
Forearm Plank with Hip Abduction
1 Set x 30 Reps
Parallel Bar Hip Flexion
1 Set x 30 Reps
Parallel Bar Hip Raise
1 Set x 30 Reps
Kettlebell Leg Pass
1 Set x 30 Reps
Kettlebell Bent Press
1 Set x 30 Reps
Hip Raise
1 Set x 30 Reps
Dumbbell Single-Leg Cobra
1 Set x 30 Reps
Bent Knee Hundreds
1 Set x 30 Reps
Stationary Bike
1 Set
Treadmill Running
1 Set
