Cut week 1-4
Cutting
Intermediate
Machine strength
Plan Details
The Cut week 1-4 routine by mirko-fribert is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
1.chest back
Est. 87 min
10 exercises
Barbell Bench Press
6 Sets x 30,10,10,10,10,5 Reps
Chin-Up with Knee Raise
6 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Any
4.chest back
Est. 87 min
10 exercises
Barbell Bench Press
6 Sets x 30,10,10,10,10,5 Reps
Chin-Up with Knee Raise
6 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Any
3.arms
Est. 74 min
8 exercises
Barbell Curl
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Any
2.legs
Est. 58 min
4 exercises
Barbell Squat
8 Sets x 12 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Any
5.legs
Est. 58 min
4 exercises
Barbell Squat
8 Sets x 12 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Machine Calf Raise
10 Sets x 10 Reps
Any
6. shoulders
Est. 37 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
5 Sets x 10,8,6,6,8 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
