VaGr superseries
Cutting
Intermediate
Machine strength
Plan Details
The VaGr superseries routine by VaGr is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest, Back, Core
Est. 77 min
11 exercises
Elliptical Training
1 Set
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Biceps, Triceps, Shoulders
Est. 85 min
13 exercises
Recumbent Bike
1 Set
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Legs, Cardio, ABS
Est. 88 min
11 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Recumbent Bike
1 Set
Bench Leg Pull-In
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
