Brendo's 12 Week Crusher
Cutting
Advanced
Machine strength
Plan Details
The Brendo's 12 Week Crusher routine by brendan.oneill is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine focuses on a singular muscle group each session. It mainly focuses on cutting but will als muscle growth as well. Try to increase weight on pushing exercises and increase reps on cutting exercises weekly.
Routine detail
Mon
Chest
Est. 65 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Tue
Back
Est. 73 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Wed
Legs
Est. 102 min
12 exercises
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 18 Reps
Thu
Bicep & Tricep
Est. 96 min
10 exercises
EZ Bar Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 18 Reps
Dumbbell Concentration Curl
3 Sets x 18 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 18 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Fri
Shoulders
Est. 73 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
