L?ch t?p c?a L?i Nh? Trung
Cutting
Beginner
Machine strength
Plan Details
The L?ch t?p c?a L?i Nh? Trung routine by AlikuBinh is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
L?ch c?a L?i Nh? Trung, 6 ngày t?p t?, dùng cho cutting, ngày ?n 120g protein tr? lên, have fun :v
Routine detail
Mon
1. Vai, chân
Est. 38 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Tue
2. Ng?c, tay sau
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Chest Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
3. Vai, xô l?ng
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Thu
4. Mông, tay
Est. 44 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
5. Ng?c, b?ng
Est. 38 min
6 exercises
Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Chest Fly
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Sat
6. Xô l?ng, tay tr??c
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
