Niks Git Fit
Cutting
Intermediate
Machine strength
Plan Details
The Niks Git Fit routine by firest0rms is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Bench Chest, Light Triceps
Est. 39 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Shoulder, Abs
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Wed
Back, Biceps
Est. 43 min
6 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rope Seated Row
5 Sets x 10 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Thu
Chest, Triceps
Est. 40 min
5 exercises
Machine Fly
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Fri
Legs, Light Shoulder
Est. 39 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sat
Farearms, Back
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Machine Seated Row
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Any
Chest/Back/Shoulder Combo Day
Est. 37 min
4 exercises
Barbell Decline Bench Press
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Any
alt leg
Est. 50 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
