Cut & Build balance
General
Intermediate
Dumbbell
Plan Details
The Cut & Build balance routine by CamScha2023 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Focus on gaining strength. Principles: - progression (always increase weight or rep) - deload weeks (light weight/high rep) - warm-up, high weight, pyramid rep
Routine detail
Day 1
back & bi
Est. 154 min
24 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Stability Ball Crunch
2 Sets x 12 Reps
Stability Ball Hundreds
3 Sets x 12 Reps
Hundreds
3 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated One-Arm Wrist Curl
2 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Barbell Upright Row
2 Sets x 12 Reps
Cable Upright Row
2 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 12 Reps
superman reps
2 Sets x 12 Reps
Day 2
Cardio & Abs (Rectus)
Est. 204 min
14 exercises
Running
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Leg Raise
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Hip Raise
2 Sets x 12 Reps
Alternating Leg Bridge
2 Sets x 12 Reps
Bent Knee Hip Raise
2 Sets x 12 Reps
Cross-Legged Forward Fold
2 Sets x 1 Reps
Crunch
2 Sets x 12 Reps
Hundreds
3 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Bridge
3 Sets
Stability Ball Crunch
2 Sets x 12 Reps
Day 3
Chest & Tri
Est. 129 min
23 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Stability Ball Crunch
2 Sets x 12 Reps
Machine Incline Chest Press
2 Sets x 12 Reps
Cable Incline Press
2 Sets x 12 Reps
Leverage Decline Chest Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Push-Up (Wide Hand)
2 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Barbell Overhead Tricep Extension
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Day 4
Cardio and Abs (Obliques)
Est. 98 min
7 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Indoor Cycling
1 Set
Stability Ball Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 5
Legs & Shoulders
Est. 194 min
35 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
bridge reps
2 Sets x 12 Reps
Stability Ball Crunch
2 Sets x 50 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hundreds
2 Sets x 30 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Hip Raise
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Machine Leg Press (Wide Stance)
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Arm Circles
2 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
2 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Dumbbell Squat
3 Sets x 12 Reps
Jump Squat
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Barbell Behind the Back Shrug
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Glute Kickback
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 20 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 6
run
Est. 62 min
1 exercise
Running
1 Set
Day 7
rest
Est. 0 min
0 exercises
This day is empty
