4 Day Ripper Strictly For Killas
Cutting
Advanced
Machine strength
Plan Details
The 4 Day Ripper Strictly For Killas routine by Fernandovlnt is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
For those pressed for time but you want to make solid gains taxing but
Routine detail
Day 1
Chest,Triceps,Abs
Est. 61 min
14 exercises
Indoor Cycling
1 Set
Leverage Incline Chest Press
4 Sets x 15,12,10,8 Reps
Leverage Chest Press
4 Sets x 15,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Fly
4 Sets x 15,12,10,8 Reps
Cable Cross-Over
4 Sets x 15,12,10,8 Reps
Cable Lower Chest Raise
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
Machine Dip
4 Sets x 15,12,10,8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15,12,10,8 Reps
Machine Ab Crunch
4 Sets x 15,12,10,8 Reps
Crunch
4 Sets x 15,12,10,8 Reps
Plank
4 Sets
Weight Plate Rotation
4 Sets x 15,12,10,8 Reps
Day 2
Back,Biceps,Abs
Est. 65 min
14 exercises
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Cable V Bar Pulldown
4 Sets x 15,12,10,8 Reps
Back Hyperextension
4 Sets x 15,12,10,8 Reps
Leverage Machine Iso Row
4 Sets x 15,12,10,8 Reps
Leverage Machine High Row
4 Sets x 15,12,10,8 Reps
Barbell Curl
4 Sets x 15,12,10,8 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Curl
4 Sets x 15,12,10,8 Reps
Dumbbell Hammer Curl
4 Sets x 15,12,10,8 Reps
Machine Ab Crunch
4 Sets x 15,12,10,8 Reps
Hanging Leg Raise
4 Sets x 15,12,10,8 Reps
Ab Wheel
4 Sets x 15,12,10,8 Reps
Day 3
Legs, Shoulders,Abs
Est. 119 min
16 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Ab Wheel
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 4
Full Body 2#
Est. 69 min
16 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Cable Cross-Over
4 Sets x 15,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Cable V Bar Pulldown
4 Sets x 15,12,10,8 Reps
Smith Machine Squat
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Calf Press On Leg Press
4 Sets x 15,12,10,8 Reps
Cable Bicep Curl
4 Sets x 15,12,10,8 Reps
EZ Bar Curl
4 Sets x 15,12,10,8 Reps
Dip
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Machine Ab Crunch
4 Sets x 15,12,10,8 Reps
Weight Plate Rotation
4 Sets x 15,12,10,8 Reps
Day 4
Full Body 3#
Est. 96 min
21 exercises
Indoor Cycling
1 Set
Dumbbell Lateral Raise
3 Sets x 20,15,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 20,15,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,15,10 Reps
T Bar Row
3 Sets x 20,15,10 Reps
Leverage Incline Chest Press
3 Sets x 20,15,10 Reps
Dumbbell Incline Bench Press
3 Sets x 20,15,10 Reps
Cable Cross-Over
3 Sets x 20,15,10 Reps
Barbell Curl
3 Sets x 20,15,10 Reps
Barbell Preacher Curl
3 Sets x 20,15,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20,15,10 Reps
Cable Shoulder Extension
3 Sets x 20,15,10 Reps
Machine Ab Crunch
3 Sets x 20,15,10 Reps
Crunch
3 Sets x 20,15,10 Reps
Back Hyperextension
3 Sets x 20,15,10 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,10 Reps
Machine Calf Raise
3 Sets x 20,15,10 Reps
Machine Seated Calf Raise
3 Sets x 20,15,10 Reps
Day 4
Full Body 4*
Est. 96 min
21 exercises
Indoor Cycling
1 Set
Dumbbell Lateral Raise
3 Sets x 20,15,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 20,15,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20,15,10 Reps
T Bar Row
3 Sets x 20,15,10 Reps
Leverage Incline Chest Press
3 Sets x 20,15,10 Reps
Dumbbell Incline Bench Press
3 Sets x 20,15,10 Reps
Cable Cross-Over
3 Sets x 20,15,10 Reps
Barbell Curl
3 Sets x 20,15,10 Reps
Barbell Preacher Curl
3 Sets x 20,15,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20,15,10 Reps
Cable Shoulder Extension
3 Sets x 20,15,10 Reps
Machine Ab Crunch
3 Sets x 20,15,10 Reps
Crunch
3 Sets x 20,15,10 Reps
Back Hyperextension
3 Sets x 20,15,10 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,10 Reps
Machine Calf Raise
3 Sets x 20,15,10 Reps
Machine Seated Calf Raise
3 Sets x 20,15,10 Reps
Day 4
Full Body 1#
Est. 69 min
16 exercises
Indoor Cycling
1 Set
Leverage Incline Chest Press
4 Sets x 15,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Machine Fly
4 Sets x 15,12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Leverage Machine Iso Row
4 Sets x 15,12,10,8 Reps
Barbell Shoulder Press
4 Sets x 15,12,10,8 Reps
Barbell Shrug
4 Sets x 15,12,10,8 Reps
Barbell Curl
4 Sets x 15,12,10,8 Reps
Barbell Preacher Curl
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Donkey Calf Raise
4 Sets x 15,12,10,8 Reps
Machine Ab Crunch
4 Sets x 15,12,10,8 Reps
Ab Wheel
4 Sets x 15,12,10,8 Reps
Day 4
Cardio
Est. 62 min
1 exercise
Boxing
1 Set
