8 Weeks Cut 5days8weeks program
Cutting
Intermediate
Machine strength
Plan Details
The 8 Weeks Cut 5days8weeks program routine by RobertBaz is a 56 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Monday: Quads, Calves & Lower Abs Tuesday: Chest and Shoulders Wednesday: Arms Thursday: Lower Back, Hamstrings & Upper Abs Friday: Upper Back & Calves Saturday: Active Rest Day Sunday: Active Rest Day Week 1. 15 reps per exercise rest 90 secs Week 2. Use resistance bands for added intensity rest 45 to 60 secs Week 3. First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.then perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps. rest 60 between the sets Week 4, 5, 6 and 8. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set. Week 7. SuperSet 2 exercises for 3 sets. Rest period between each superset equals the number of reps completed Cardio will be done twice per day. One session performed in the morning and one session performed in the evening. You CANNOT combine both cardio sessions into one prolonged session. Starting from 20 mins in the 1st week Every week you’ll be adding an additional 5 min at the morning cardio 5 min at the evening.
Routine detail
Day 1
Quads, Lower ABS and Calves
Est. 0 min
13 exercises
Machine Leg Press
8 Sets x 15 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Stability Ball Quadricep Stretch
3 Sets
Single-Leg Stride Jump
3 Sets x 20 Reps
Barbell Snatch Balance
3 Sets x 20 Reps
Day 2
Chest and Shoulders Day
Est. 0 min
11 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Smith Machine Alternating Military Press
3 Sets x 12 Reps
Cable Upright Row (Supine)
3 Sets x 12 Reps
Lying Cable Side Raises
3 Sets x 12 Reps
Cable Overhead Raise (Supine)
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 3
Arms
Est. 0 min
12 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 20 Reps
Machine Dip
3 Sets x 20 Reps
Barbell Spider Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Alternating Cable Curls
3 Sets x 10 Reps
Day 4
Lower Back, Hamstrings and Upper ABS
Est. 0 min
8 exercises
Barbell Rack Pull
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Decline Cross-Body Situp
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 30 Reps
Day 5
Upper Back and Calves
Est. 0 min
9 exercises
Dual Lat Pulldown with Vinyl Handles
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Day 6
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Quads, Lower ABS and Calves
Est. 0 min
8 exercises
Alternating One Leg Extension
3 Sets x 20,10,20 Reps
Machine Leg Press
5 Sets x 20 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 30,20,10,20,30 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Tuck Crunch
3 Sets x 10 Reps
Plank
3 Sets
Day 9
Chest and Shoulders Day
Est. 0 min
17 exercises
Barbell Bench Press
2 Sets x 20,15 Reps
Smith Machine Incline Bench Press
2 Sets x 20,10 Reps
Seated Cable Fly
2 Sets x 20,15 Reps
Push-Up (Wide Hand)
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Smith Machine Incline Bench Press
1 Set x 10 Reps
Seated Cable Fly
1 Set x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
4 Sets x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
4 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Barbell Bench Press
1 Set x 10 Reps
Smith Machine Incline Bench Press
1 Set x 10 Reps
Seated Cable Fly
1 Set x 10 Reps
BARBELL FRONT RAISE & SHOULDER PRESS COMBO
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 10
Arms
Est. 0 min
15 exercises
EZ Bar French Press
2 Sets x 10 Reps
EZ Bar French Press
1 Set x 10 Reps
EZ Bar French Press
1 Set x 10 Reps
SEATED ROPE EXTENSION
3 Sets x 10 Reps
SEATED ROPE EXTENSION
3 Sets x 10 Reps
SEATED ROPE EXTENSION
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Squat Curl
3 Sets x 12 Reps
Cable Squat Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 11
Lower Back, Hamstrings and Upper ABS
Est. 0 min
18 exercises
Barbell Rack Pull
8 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Cable Standing Leg Curl
2 Sets x 15 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Back Hyperextension
6 Sets x 30,20,10,10,20,30 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Cable Standing Leg Curl
2 Sets x 20 Reps
Cable Standing Leg Curl
2 Sets x 15 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Day 12
Upper Back and Calves
Est. 0 min
9 exercises
Pull-Up
3 Sets x 20 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Machine Single-Leg Calf Press
5 Sets x 30,25,20,20,20 Reps
Hammer Row on Lat Pulldown
3 Sets x 10 Reps
Hign-Pulley Cable Row
3 Sets x 10 Reps
Machine Single-Leg Calf Press
5 Sets x 30,25,20,20,20 Reps
Hammer Row on Lat Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 13
Chest and Shoulders Day
Est. 0 min
10 exercises
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Lying Cable Side Raises
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Smith Machine Alternating Military Press
3 Sets x 12 Reps
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Quads, Lower ABS and Calves
Est. 0 min
10 exercises
Dumbbell Squat
3 Sets x 25 Reps
Machine Leg Extension
5 Sets x 10 Reps
LANDMINE SQUAT
3 Sets x 25 Reps
Smith Machine Front Squat
5 Sets x 20 Reps
Bulgarian Split Squats w Rack Support 3sec pause
3 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Machine Leg Extension
1 Set x 25 Reps
Bulgarian Split Squats w Rack Support 3sec pause
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Machine Leg Extension
1 Set x 25 Reps
Day 16
Chest and Shoulders Day
Est. 0 min
18 exercises
INCLINE HAMMER CLOSE-GRIP DUMBBELL PRESS
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Smith Machine Alternating Military Press
3 Sets x 20 Reps
SINGLE-ARM LANDMINE SHOULDER PRESS
3 Sets x 20 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Alternating Military Press
3 Sets x 20 Reps
SINGLE-ARM LANDMINE SHOULDER PRESS
3 Sets x 20 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 17
Arms
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
MACHINE TRICEPS PRESSDOWN
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
MACHINE TRICEPS PRESSDOWN
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Day 18
Lower Back, Hamstrings and Upper ABS
Est. 0 min
10 exercises
Machine Single-Leg Curl
5 Sets x 12,10,8,20,20 Reps
Barbell Rack Pull
4 Sets x 20,15,12,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 50 Reps
Back Hyperextension
3 Sets x 10 Reps
Plank
3 Sets
Machine Single-Leg Curl
5 Sets x 12,10,8,20,20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Day 19
Upper Back and Calves
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
INCLINE STRAIGHT-ARM PULLOVER
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
SEATED SHRUGS
3 Sets x 20 Reps
Day 20
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Quads, Lower ABS and Calves
Est. 0 min
8 exercises
Machine Leg Press
5 Sets x 10 Reps
Smith Machine Split Squat
5 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 15,15,15,12,6 Reps
Machine Seated Single-Leg Calf Raise
5 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 23
Chest and Shoulders Day
Est. 0 min
32 exercises
Dumbbell Incline One-Arm Press
2 Sets x 15 Reps
Dumbbell Incline One-Arm Press
2 Sets x 15,5 Reps
Incline one-arm Crossover
2 Sets x 15 Reps
Incline one-arm Crossover
2 Sets x 15,5 Reps
Dumbbell One-Arm Decline Chest Press
2 Sets x 15 Reps
Dumbbell One-Arm Decline Chest Press
2 Sets x 15,5 Reps
One-Arm Cable Crossover
2 Sets x 15 Reps
One-Arm Cable Crossover
2 Sets x 15,5 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 10,5 Reps
One-ARM LYING CABLE FRONT RAISES
2 Sets x 10 Reps
One-ARM LYING CABLE FRONT RAISES
2 Sets x 10,5 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10,5 Reps
One-Arm Cable Rear DELTS FLY
2 Sets x 10 Reps
One-Arm Cable Rear DELTS FLY
2 Sets x 10,5 Reps
Dumbbell Incline One-Arm Press
2 Sets x 15 Reps
Dumbbell Incline One-Arm Press
2 Sets x 15,5 Reps
Incline one-arm Crossover
2 Sets x 15 Reps
Incline one-arm Crossover
2 Sets x 15,5 Reps
Dumbbell One-Arm Decline Chest Press
2 Sets x 15 Reps
Dumbbell One-Arm Decline Chest Press
2 Sets x 15,5 Reps
One-Arm Cable Crossover
2 Sets x 15 Reps
One-Arm Cable Crossover
2 Sets x 15,5 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
2 Sets x 10,5 Reps
One-Arm Cable Rear DELTS FLY
2 Sets x 10 Reps
One-ARM LYING CABLE FRONT RAISES
2 Sets x 10 Reps
One-ARM LYING CABLE FRONT RAISES
2 Sets x 10,5 Reps
Cable One-Arm Lateral Raise
2 Sets x 10 Reps
Cable One-Arm Lateral Raise
2 Sets x 10,5 Reps
One-Arm Cable Rear DELTS FLY
2 Sets x 10 Reps
Day 24
Arms
Est. 0 min
6 exercises
Cable One-Arm Preacher Curl
3 Sets x 15 Reps
Cable One-Arm Concentration Curl
3 Sets x 15 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 25
Lower Back, Hamstrings and Upper ABS
Est. 0 min
10 exercises
Barbell Rack Pull
6 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Plank
3 Sets
Machine Single-Leg Curl
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 26
Upper Back and Calves
Est. 0 min
10 exercises
Barbell One-Arm Row
3 Sets x 15 Reps
SINGLE ARM SMITH MACHINE SHRUGS
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Barbell One-Arm Row
3 Sets x 15 Reps
SINGLE ARM SMITH MACHINE SHRUGS
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Day 27
Rest Day
Est. 0 min
6 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Incline Fly
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Shoulder Press
6 Sets x 30 Reps
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 29
Quads, Lower ABS and Calves
Est. 0 min
7 exercises
Machine Leg Extension
6 Sets x 30,20,10,10,20,30 Reps
Machine Leg Press
6 Sets x 30,20,10,10,20,30 Reps
Dumbbell Side Bend
5 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Hack Squat
6 Sets x 30,20,10,10,20,30 Reps
Machine Seated Calf Raise
6 Sets x 30,20,10,10,20,30 Reps
Elliptical Training
1 Set
Day 30
Chest and Shoulders Day
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
6 Sets x 30,20,10,10,20,30 Reps
Machine Bench Press
6 Sets x 30,20,10,10,20,30 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 30,20,10,10,20,30 Reps
Dumbbell Decline Press
6 Sets x 30,20,10,10,20,30 Reps
Weight Plate Front Raise
6 Sets x 30,20,10,10,20,30 Reps
Dumbbell Lateral Raise
6 Sets x 30,20,10,10,20,30 Reps
Day 31
Arms
Est. 0 min
7 exercises
Dumbbell Seated Bicep Curl
6 Sets x 20,15,10,10,15,20 Reps
Cable Preacher Curl
6 Sets x 20,15,10,10,15,20 Reps
Dumbbell Hammer Curl
6 Sets x 20,15,10,10,15,20 Reps
Cable Shoulder Extension
6 Sets x 30,25,20,20,15,30 Reps
Barbell Tricep Extension (Supine)
6 Sets x 30,25,20,20,15,30 Reps
Machine Dip
6 Sets x 30,25,20,20,15,30 Reps
Step Machine
1 Set
Day 32
Lower Back, Hamstrings and Upper ABS
Est. 0 min
6 exercises
Plank
5 Sets
Barbell Rack Pull
6 Sets x 15,10,5,5,10,15 Reps
Machine Seated Leg Curl
6 Sets x 30,20,10,10,20,30 Reps
Stationary Bike
1 Set
Machine Leg Curl (Prone)
6 Sets x 30,20,10,10,20,30 Reps
Cable Crunch
5 Sets x 30 Reps
Day 33
Upper Back and Calves
Est. 0 min
6 exercises
Elliptical Training
1 Set
T Bar Row
6 Sets x 20,15,10,10,15,20 Reps
Dumbbell Shoulder Shrug
6 Sets x 30,20,10,10,20,30 Reps
Machine Calf Raise
6 Sets x 30,20,10,10,20,30 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 20,15,10,10,15,20 Reps
Machine Seated Row
6 Sets x 20,15,10,10,15,20 Reps
Day 34
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 35
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 36
Quads, Lower ABS and Calves
Est. 0 min
7 exercises
Plank
3 Sets
Smith Machine Front Squat
3 Sets x 10,15,20 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Squats Machine
3 Sets x 20,25,30 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Machine Seated Calf Raise
6 Sets x 30,25,20,10,15,20 Reps
Day 37
Chest and Shoulders Day
Est. 0 min
10 exercises
Dumbbell Incline Fly
3 Sets x 10,15,20 Reps
Dumbbell Front Incline Raise
3 Sets x 10,15,20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,15,20 Reps
Dumbbell Bench Press
3 Sets x 30,20,10 Reps
INCLINE FRONT BARBELL RAISES
3 Sets x 30,20,10 Reps
Dumbbell Lateral Raise
3 Sets x 30,20,10 Reps
Cable Cross-Over
3 Sets x 10,15,20 Reps
Dumbbell Reverse Fly
3 Sets x 10,15,20 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 30,20,10 Reps
Dumbbell Bent-Over Raise
3 Sets x 30,25,20 Reps
Day 38
Arms
Est. 0 min
8 exercises
Cable Reverse Curl
3 Sets x 20,25,30 Reps
Barbell Spider Curl
3 Sets x 20,25,30 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30,20,10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 30,20,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,15,20 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 20,25,30 Reps
Preacher Curl Machine
3 Sets x 30,20,10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 30,25,20 Reps
Day 39
Lower Back, Hamstrings and Upper ABS
Est. 0 min
8 exercises
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 30,50,10 Reps
Dumbbell Deadlift
3 Sets x 20,25,30 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20,25,30 Reps
Cable Pull Through
3 Sets x 30,20,10 Reps
Back Hyperextension
3 Sets x 30,50,10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 20,25,30 Reps
Day 40
Upper Back and Calves
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 30,20,10 Reps
Machine Calf Raise
3 Sets x 30,20,10 Reps
Dumbbell Pullover
3 Sets x 20,25,30 Reps
Cable V Bar Pulldown
3 Sets x 30,20,10 Reps
Dumbbell Shoulder Shrug
6 Sets x 30,20,10,20,25,30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,25,30 Reps
Donkey Calf Raise
3 Sets x 20,25,30 Reps
Day 41
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 42
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 43
Quads, Lower ABS and Calves
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 20,15,10 Reps
Smith Machine Hack Squat
3 Sets x 20,15,10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20,15,10 Reps
Leg Raise
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Machine Seated Calf Raise
3 Sets x 20,15,10 Reps
Day 44
Chest and Shoulders Day
Est. 0 min
16 exercises
Barbell Upright Row
3 Sets x 10,15,20 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10,15,20 Reps
Dumbbell Incline Fly
3 Sets x 10,15,20 Reps
Machine Bench Press
3 Sets x 10,15,20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10,15,20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10,15,20 Reps
Barbell Decline Bench Press
3 Sets x 20,15,10 Reps
Machine Fly
3 Sets x 10,15,20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20,15,10 Reps
Barbell Decline Bench Press
3 Sets x 30 Reps
Machine Fly
3 Sets x 20,15,10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20,15,10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 20,15,10 Reps
Dumbbell Incline Fly
3 Sets x 20,15,10 Reps
Machine Bench Press
3 Sets x 20,15,10 Reps
Barbell Upright Row
3 Sets x 20,15,10 Reps
Day 45
Arms
Est. 0 min
12 exercises
Cable Shoulder Extension
3 Sets x 10,15,20 Reps
OVERHEAD MACHINE TRICEPS EXTENSION
3 Sets x 10,15,20 Reps
EZ Bar Curl
3 Sets x 10,15,20 Reps
Cable Seated Curl
3 Sets x 10,15,20 Reps
Preacher Curl Machine
3 Sets x 10,15,20 Reps
Machine Dip
3 Sets x 10,15,20 Reps
Cable Seated Curl
3 Sets x 20,15,10 Reps
Preacher Curl Machine
3 Sets x 20,15,10 Reps
Machine Dip
3 Sets x 20,15,10 Reps
Cable Shoulder Extension
3 Sets x 20,15,10 Reps
OVERHEAD MACHINE TRICEPS EXTENSION
3 Sets x 20,15,10 Reps
EZ Bar Curl
3 Sets x 20,15,10 Reps
Day 46
Lower Back, Hamstrings and Upper ABS
Est. 0 min
14 exercises
Back Hyperextension
3 Sets x 10,15,20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,15,20 Reps
BANDED CRUNCHES WITH ISOMETRIC HOLD
6 Sets x 30 Reps
Weighted Crunch
6 Sets x 20 Reps
ISOMETRIC HOLD
6 Sets
Back Hyperextension
3 Sets x 20,15,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20,15,10 Reps
Barbell Deadlift
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
BANDED CRUNCHES
6 Sets x 30 Reps
ISOMETRIC HOLD
6 Sets
WEIGHTED CRUNCHES WITH ISOMETRIC HOLD
6 Sets x 30 Reps
Barbell Deadlift
3 Sets x 10,15,20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 47
Upper Back and Calves
Est. 0 min
10 exercises
Machine Seated Row
3 Sets x 10,15,20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10,15,20 Reps
Machine Seated Row
3 Sets x 20,15,10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20,15,10 Reps
Machine Calf Raise
3 Sets x 10,15,20 Reps
Machine Lat Pulldown
3 Sets x 20,15,10 Reps
Barbell Bent-Over Row
3 Sets x 20,15,10 Reps
Calf Press On Leg Press
3 Sets x 20,15,10 Reps
Machine Lat Pulldown
3 Sets x 10,15,20 Reps
Barbell Bent-Over Row
3 Sets x 10,15,20 Reps
Day 48
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 49
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 50
Quads, Lower ABS and Calves
Est. 0 min
8 exercises
Leg Extensions with 3 sec hold
5 Sets x 1 Reps
Machine Seated Calf Raise
5 Sets x 10,15,20,25,30 Reps
Hack Squat
5 Sets x 30,25,20,15,10 Reps
Machine Seated Calf Raise
5 Sets x 30,25,20,15,10 Reps
Machine Leg Press
5 Sets x 10,15,20,25,30 Reps
Machine Ab Crunch
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 30,25,20,15,10 Reps
Abs Coaster
5 Sets x 30 Reps
Day 51
Chest and Shoulders Day
Est. 0 min
5 exercises
Dumbbell Decline Fly
5 Sets x 10,15,20,25,30 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 30,25,20,15,10 Reps
Dumbbell Front Raise
5 Sets x 30,25,20,15,10 Reps
Dumbbell Incline Fly
5 Sets x 30,25,20,15,10 Reps
Dumbbell Reverse Fly
5 Sets x 10,15,20,25,30 Reps
Day 52
Arms
Est. 0 min
4 exercises
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10,15,20,25,30 Reps
Cable Dual Overhead Curl
5 Sets x 30,25,20,15,10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10,15,20,25,30 Reps
SEATED ROPE EXTENSION
5 Sets x 30,25,20,15,10 Reps
Day 53
Lower Back, Hamstrings and Upper ABS
Est. 0 min
6 exercises
Machine Single-Leg Curl
5 Sets x 30,25,20,15,10 Reps
Decline Crunch
5 Sets x 10,15,20,25,30 Reps
Machine Seated Leg Curl
5 Sets x 10,15,20,25,30 Reps
Barbell Rack Pull
5 Sets x 30,25,20,15,10 Reps
Machine Ab Crunch
5 Sets x 30,25,20,15,10 Reps
Cable Deadlift
5 Sets x 10,15,20,25,30 Reps
Day 54
Upper Back and Calves
Est. 0 min
6 exercises
Dumbbell Incline Bench Row
5 Sets x 30,25,20,15,10 Reps
Machine Calf Raise
5 Sets x 30,25,20,15,10 Reps
Dumbbell Bent-Over Row
5 Sets x 10,15,20,25,30 Reps
Calf Press On Leg Press
5 Sets x 10,15,20,25,30 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 30,25,20,15,10 Reps
Cable Rope Lat Pulldown
5 Sets x 10,15,20,25,30 Reps
Day 55
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 56
Rest Day
Est. 0 min
0 exercises
This day is empty
