Mike's June-August Workout
Cutting
Intermediate
Machine strength
Plan Details
The Mike's June-August Workout routine by mijohnst is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest / Biceps
Est. 62 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Triceps / Shoulders
Est. 62 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 3
Back / Abs
Est. 65 min
9 exercises
Cable Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Legs
Est. 65 min
9 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Smith Machine Toe Raise
3 Sets x 20 Reps
