Cutty Sark Week 7
Cutting
Intermediate
Machine strength
Plan Details
The Cutty Sark Week 7 routine by Wild_Islander is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
1) 50% of 10rm for first exercise of muscle group 2) then 3 sets on 10rm to failure in same exercise 3) for next two exercises on same muscle group do 10rm to failure
Routine detail
Mon
legs and triceps
Est. 56 min
7 exercises
Barbell Squat
10 Sets x 10 Reps
Barbell Squat
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 7 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Cable Lying Tricep Extension
3 Sets x 7 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Tue
chest, back, abs
Est. 61 min
8 exercises
Barbell Bench Press
10 Sets x 10 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
dead curl press
10 Sets x 10 Reps
Wed
shoulders, traps, biceps, forearms
Est. 73 min
7 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 7 Reps
Barbell Wrist Curl (Palms Up)
10 Sets x 10 Reps
Kettlebell Hang Clean
10 Sets x 10 Reps
Thu
legs and triceps
Est. 63 min
7 exercises
Barbell Deadlift
10 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7 Reps
Kettlebell One-Arm Swing
10 Sets x 10 Reps
Fri
chest, back &abs
Est. 66 min
9 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
dead curl press
10 Sets x 10 Reps
Sat
shoulders, traps, biceps, forearms
Est. 69 min
8 exercises
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 7 Reps
Machine Reverse Fly
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 7 Reps
Barbell Kneeling Wrist Curl (Palms Down)
10 Sets x 10 Reps
Kettlebell Hang Clean
10 Sets x 10 Reps
