2023 VOLUME - CUT 1
Cutting
Intermediate
Machine strength
Plan Details
The 2023 VOLUME - CUT 1 routine by nhlanhla.mda is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Retain muscle and strength, while on a cut or Bulk and gain strength. Including a Cardio session of your choice to Tone
Routine detail
Mon
UPPER BODY
Est. 52 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
kneeling landmine press
3 Sets x 12,10,8 Reps
Pull-Up
2 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8,8,6,6 Reps
Wide Grip Seated Row
3 Sets x 10,8,8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Kickback
2 Sets x 20,15 Reps
Tue
LOWER BODY
Est. 58 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8,8,6 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,6 Reps
Dumbbell Calf Raise
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 12,10,8 Reps
Wed
PUSH WORKOUT
Est. 56 min
9 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Machine Fly
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,10,8 Reps
Indoor Cycling
1 Set
Thu
PULL WORKOUT
Est. 54 min
9 exercises
Pull-Up (Hammer Grip)
3 Sets x 6 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
LEG DAY
Est. 52 min
8 exercises
Jump Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 15,15,12,12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
Barbell Romanian Deadlift
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Sat
HIIT
Est. 0 min
0 exercises
This day is empty
