stress relief
Cutting
Intermediate
Machine strength
Plan Details
The stress relief routine by Bentonmowery is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest and biceps day
Est. 133 min
15 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 16 Reps
Barbell Curl
4 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Day 2
shoulder and triceps
Est. 142 min
17 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Day 3
back and lumbar
Est. 111 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 18 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Day 4
legs
Est. 120 min
14 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 20 Reps
Reverse Lunge Crossover
4 Sets x 8 Reps
Bodyweight Rear Lunge
4 Sets x 20 Reps
Jump Squat
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Prisoner Squat
4 Sets x 20 Reps
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
