Deployed 1 hr gym routines
Cutting
Intermediate
Machine strength
Plan Details
The Deployed 1 hr gym routines routine by stevengrush is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest & Cardio
Est. 149 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Day 2
Legs & Cardio
Est. 94 min
8 exercises
Bodyweight Walking Lunge
3 Sets x 15 Reps
Bodyweight Step-Up
3 Sets x 15 Reps
Forward Step-Up
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Bench Crunch
3 Sets x 15 Reps
Indoor Cycling
1 Set
Day 3
Back / Shoulders & Cardio
Est. 240 min
14 exercises
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Rowing
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 4
Arms & Cardio
Est. 115 min
9 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Heavy Cardio & Abs
Est. 158 min
8 exercises
Elliptical Training
1 Set
Rotational Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Walking
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
