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 an intermediate level plan to achieve cutting fitness goals.
Exercise for drying It is recommended to feed it regularly in a range of 1700 calories to 1500 calories
Routine detail
Day 1
upper Workout Day #1
Est. 201 min
19 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Plank
1 Set
Walking
1 Set
Day 2
lower Workout Day 2
Est. 240 min
10 exercises
Machine Leg Extension
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Walking
3 Sets
Elliptical Training
1 Set
Recumbent Bike
1 Set
Day 3
upper work out day3
Est. 240 min
20 exercises
Barbell Bench Press
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Dips
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Barbell Push Press Behind the Neck
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shrug
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Plank
3 Sets
Elliptical Training
1 Set
Walking
1 Set
Day 4
Lower workout day 4
Est. 163 min
8 exercises
Machine Leg Extension
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
