Ali_2111
Ali_2111's 3 Day Plan
Cutting
Intermediate
Machine strength
Plan Details
The Ali_2111's 3 Day Plan routine by Ali_2111 is a 4 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.
Plan Description
Exercise for drying It is recommended to feed it regularly in a range of 1700 calories to 1500 calo...
Day 1
Day 2
Day 3
Day 4
upper Workout Day #1
Est time: 201 min
19 exercises
Barbell Bench Press
Chest
Sets
3
Reps
15
Interval
02:00
Rest Time
02:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
15
Interval
01:00
Rest Time
02:00
Dumbbell Bench Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Seated Side Lateral Raise
Shoulders
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Barbell Military Press
Shoulders
Sets
3
Reps
15
Interval
01:00
Rest Time
02:00
Cable Seated Row
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable One-Arm Lat Pulldown
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Reverse Fly
Shoulders
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Extension
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Dip
Triceps
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Leg Raise
Abs
Sets
1
Reps
15
Interval
00:00
Rest Time
00:00
Crunch
Abs
Sets
1
Reps
15
Interval
00:00
Rest Time
00:00
Plank
Abs
Sets
1
Reps
15
Interval
00:00
Rest Time
01:00
Walking
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
01:00
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