WP_3KAD
Cutting
Advanced
Machine strength
Plan Details
The WP_3KAD routine by mejoe is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Wellenförmige Periodisierung 1. Mesozyklus: Woche 1-2: Hypertrophie (WP_1HYP) 2. Mesozyklus: Woche 3-4: Maximalkraft (WP_2MAX) 3. Mesozyklus: Woche 5-6: Kraftausdauer (WP_3KAD)
Routine detail
Day 1
CHEST/BACK
Est. 66 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
LEGS/ABS
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
SHOULDER/ARMS
Est. 66 min
10 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
