PT1
Cutting
Advanced
Machine strength
Plan Details
The PT1 routine by johndelager is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
bryst og biceps
Est. 105 min
11 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 9
ryg og triceps
Est. 100 min
12 exercises
Treadmill Running
1 Set
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 10
skulder og mave
Est. 87 min
10 exercises
Treadmill Running
1 Set
Barbell Military Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Day 11
ben
Est. 90 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
