opposite muscles workout
Cutting
Advanced
Machine strength
Plan Details
The opposite muscles workout routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest + Back (a)
Est. 61 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 2
Shoulder + Arms (a)
Est. 68 min
8 exercises
Barbell Military Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 3
Legs + Abs (a)
Est. 66 min
8 exercises
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Day 4
Chest + Back (b)
Est. 61 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 5
Shoulder + Arms (b)
Est. 67 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 6
Legs + Abs (b)
Est. 66 min
8 exercises
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
