1 month plan
Cutting
Intermediate
Dumbbell
Plan Details
The 1 month plan routine by alexbeaudet is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Upset workout. Increase your weight at each set. Do it with explosiveness in every rep.
Routine detail
Mon
Leg (plyometric)
Est. 0 min
8 exercises
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Box Jump Multiple Response
4 Sets x 10 Reps
Dumbbell Jump Squat
4 Sets x 10 Reps
Dumbbell Split Jump
4 Sets x 10 Reps
Sittup jump squat
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Tue
Back / Bicep
Est. 0 min
16 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Bicep Curl (Supine)
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Shoulder/Tricep
Est. 0 min
16 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Rowing
1 Set
Thu
Chest / Forearm
Est. 0 min
16 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Kneeling Forearm Stretch
4 Sets
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Weight Plate Hand Squeeze
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Leg day (strength)
Est. 0 min
12 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Step Machine
1 Set
