Destruction
Cutting
Advanced
Machine strength
Plan Details
The Destruction routine by alter09 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Higher Reps with Shorter Rest times. 2 Days on, 1 Day off. 3 week program. Pyramid program. This is the beginning of a 11 week program. once complete you should notice significant increase in size and strength. Made for females or males. Your nutrition is key, as well as tracking your workouts. What you put into it is what you will get out. This is heavy in supersets. Chest day. All flies are supersetted with there counter part. incline bench with incline flies for example. Arm day. The BB triceps extensions aka skull crushers are supersetted with the BB close grip bench. I usually use ez bars. Shoulder day, super set the bent over db rows with the reverse flies. also both shoulder cable raises are superset. Cardio is optional depending on goals. What you eat is huge. This program is meant to add size to your muscle. You should notice it's faster paced and large pumps. For shoulders please perform Arnold presses properly. Use good form on all movements. Learn how to barbell squat and deadlift properly. Track weight each week, make sure your constantly moving up I'm weight each week even if it's just one exercise or one set.
Routine detail
Day 1
Chest Destruction
Est. 60 min
8 exercises
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Machine Ab Crunch
6 Sets x 20 Reps
Day 2
Leg Destruction
Est. 53 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bodyweight Calf Raise
5 Sets x 30 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Day 3
Arm Destruction
Est. 73 min
9 exercises
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
EZ Close Grip Bench
3 Sets x 12 Reps
Cable One Arm Revese Grip pulldown
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Treadmill Running
1 Set
Day 6
Shoulder Destruction
Est. 58 min
9 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 7
Back Destruction
Est. 35 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
