Bowflex
Cutting
Intermediate
Machine strength
Plan Details
The Bowflex routine by Sean_Murphy is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest
Est. 64 min
7 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Incline Fly (Stability Ball)
4 Sets x 12 Reps
Cable Incline Press (Stability Ball)
4 Sets x 12 Reps
Chest and Shoulder Stretch
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Flat Bench Fly
4 Sets x 12 Reps
Cable Chest Press (Supine Stability Ball)
4 Sets x 12 Reps
Tue
Triceps
Est. 57 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Incline Tricep Extension
4 Sets x 12 Reps
Wed
Back
Est. 66 min
7 exercises
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Cable Deadlift
4 Sets x 12 Reps
Cable Rope Seated Crossover Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Thu
Biceps
Est. 56 min
6 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Seated Bicep Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Cable Pulldown Bicep Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Fri
Shoulders
Est. 68 min
7 exercises
Cable Front Raise
4 Sets x 12 Reps
Cable Pullover (Supine)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Sat
Legs
Est. 45 min
5 exercises
Machine Leg Extension
4 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Hip Flexor Stretch
4 Sets x 12 Reps
Calf Raise On A Dumbbell
4 Sets x 12 Reps
