3 dagen schema, robin*
Cutting
Advanced
Machine strength
Plan Details
The 3 dagen schema, robin* routine by robinpeters89 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
It is a Monday/Wednesday/Friday training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused upon to stimulate the body in releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look. When you start the routine you will start on Week 1 - Upper Body on Monday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results. ** Abs are done twice a week on any workout day during the routine week that you are performing. If you are doing cardio on that day, do ab exercises before cardio. Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. Cardio can be performed in the beginning of the workout (except on days that you are doing lower body) but is more preferable to do your cardio at the end of your workouts. On days you aren't working out you can also perform about 45 to 60 minutes worth of cardio to continue the fat-burning process and keep your body's metabolism stimulated. *** Note : Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results. By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day. If cardio becomes to easy at the pace you are going, increase the speed or incline of the treadmill. You can also perform HIIT (High Intensity Interval Training) which you perform about 2 - 3 minutes of cardio at high interval/speed and then 1 - 2 minutes of steady walking/slow interval speeds. This HIIT cardio style enhances calorie and fat burning within the body.
Routine detail
Mon
Week 1 - Upper Body
Est. 66 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Mon
Week 2 - Lower Body
Est. 117 min
11 exercises
Barbell Standing Calf Raise
3 Sets x 12 Reps
Bridge
3 Sets
Walking
1 Set
Calf Press On Leg Press
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Treadmill Running
1 Set
Barbell Squat
3 Sets x 12 Reps
Wed
Week 1 - Lower Body
Est. 127 min
12 exercises
Walking
1 Set
Smith Machine Split Squat
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 14 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Cable Single-Leg Calf Raise
3 Sets x 8 Reps
Wed
Week 2 - Upper Body
Est. 152 min
15 exercises
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Bench Dip
3 Sets x 14 Reps
Walking
1 Set
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Fri
Week 1 - Upper Body
Est. 86 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 14 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Fri
Week 2 - Lower Body
Est. 120 min
11 exercises
Machine Leg Press
3 Sets x 14 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 14 Reps
Treadmill Running
1 Set
Smith Machine Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 14 Reps
Walking
1 Set
Calf Press On Leg Press
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 12 Reps
Any
schouders rug biceps
Est. 55 min
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Any
Abs - Twice a Week
Est. 50 min
8 exercises
Stability Ball Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
