Cable - Functional Trainer - 1
Cutting
Intermediate
Dumbbell
Plan Details
The Cable - Functional Trainer - 1 routine by zamix is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Week 1. Full body Functional Trainer workout. You can sub Smith Machine for straight bar on a cable machine. Also cut quicker by doing 2 minute sprints. Finally, try progressive reps (12,10 and 8 or 15, 12 and 10).
Routine detail
Day 1
Chest and Shoulders
Est. 0 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Day 2
Biceps, Triceps and Forearms
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Stability Ball Medicine Ball Sit-Up
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
10 exercises
Cable Standing Leg Curl
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stationary Bike
1 Set
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Prisoner Squat
2 Sets x 8 Reps
Stationary Bike
1 Set
Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 4
Abs and Back
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Stability Ball Medicine Ball Sit-Up
3 Sets x 25 Reps
