cutting till 9% bf
Cutting
Intermediate
Machine strength
Plan Details
The cutting till 9% bf routine by abedSayed02 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
For hamdi
Routine detail
Mon
Push ( Chest HEAVY)
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Tue
LIGHT PULL
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Crossover Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Wed
Legs
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Fri
Push heavy sho
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Bench Press
4 Sets x 4111 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Sat
Back and biceps deadlift
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
