TA Strandfigur
Cutting
Intermediate
Machine strength
Plan Details
The TA Strandfigur routine by l0lI is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
A
Est. 68 min
9 exercises
Machine Assisted Pull-Up
10 Sets x 5 Reps
T Bar Row
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
7 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 2
B
Est. 53 min
8 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Day 3
C
Est. 62 min
8 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Assisted Dip
2 Sets x 10 Reps
