** David's LW-HR 2 **
Cutting
Intermediate
Machine strength
Plan Details
The ** David's LW-HR 2 ** routine by davidmichaelashmore is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 240 min
15 exercises
Walking
1 Set
Elliptical Training
1 Set
Dumbbell Incline Bench Press
3 Sets x 100 Reps
Exercise Dome Push-Up
4 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 100 Reps
Cable Tricep Kickback
6 Sets x 100 Reps
Machine Bench Press
3 Sets x 100 Reps
Smith Machine Bench Press
3 Sets x 21 Reps
Smith Machine Incline Bench Press
3 Sets x 21 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 21 Reps
Machine Fly
3 Sets x 100 Reps
Stability Ball Pike Push-Up
3 Sets x 100 Reps
Tin man Windmill
1 Set x 100 Reps
Tricep Dumbell Mechanical Drop Set
3 Sets x 21 Reps
Tue
Back and Calf
Est. 240 min
14 exercises
Elliptical Training
1 Set
Walking
1 Set
Cable Rope Seated Row
3 Sets x 100 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
calf extension
3 Sets x 25 Reps
Machine Lat Pulldown
3 Sets x 100 Reps
V Bar Pull-Up
3 Sets x 100 Reps
Machine Seated Calf Raise
3 Sets x 100 Reps
Hack Calf Raise
3 Sets x 100 Reps
C-Y Reach
1 Set
Wed
Biceps and Upper Leg
Est. 240 min
15 exercises
Walking
1 Set
Elliptical Training
1 Set
Cable Seated Overhead Curl
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 100 Reps
Dumbbell One-Arm Incline Curl
6 Sets x 15 Reps
Barbell Curl
3 Sets x 100 Reps
Dumbbell Preacher Curl (Stability Ball)
3 Sets x 100 Reps
Cable Dual Overhead Curl
3 Sets x 100 Reps
Machine Hip Adduction
3 Sets x 100 Reps
Machine Seated Leg Curl
3 Sets x 100 Reps
Machine Single-Leg Curl
3 Sets x 100 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 100 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sphinx Crunch
1 Set x 100 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 21 Reps
Thu
Shoulders - Abs
Est. 240 min
14 exercises
Walking
1 Set
Elliptical Training
1 Set
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Side Bridge
4 Sets
Seated Leg Tuck
3 Sets x 100 Reps
Stability Ball Plank
3 Sets
Stability Ball Pull-In
3 Sets x 100 Reps
Cable Front Raise
3 Sets x 100 Reps
Cable One-Arm Reverse Fly
6 Sets x 100 Reps
Leverage Shoulder Press
3 Sets x 100 Reps
Weighted Crunch
3 Sets x 100 Reps
5 Way Abrinome
1 Set x 100 Reps
Air Bike
3 Sets x 100 Reps
Fri
Sparta
Est. 240 min
9 exercises
Walking
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 100 Reps
Air Bike
3 Sets x 100 Reps
Abdominal Pendulum
3 Sets x 100 Reps
Box Jump Multiple Response
1 Set x 100 Reps
Rowing
1 Set
Sat
Cardio & All
Est. 233 min
9 exercises
Walking
1 Set
Step Machine
1 Set
Rowing
1 Set
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
6 Sets x 8 Reps
MTFront Pulldown
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 8 Reps
