Phase 1: cutting
Cutting
Intermediate
Machine strength
Plan Details
The Phase 1: cutting routine by Thabilesolang is a 31 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Legs
Est. 176 min
26 exercises
Dumbbell Lunge
2 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Kneeling Jump Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Day 2
Chest and back
Est. 186 min
26 exercises
Smith Machine Bench Press
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Machine Fly
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Clap Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Day 3
Shoulders and Calves
Est. 222 min
30 exercises
Ankle Circles
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Barbell High Front Raise
4 Sets x 12 Reps
Arm Circles
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Barbell Overhead Front Raise
4 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Cable Shrug (Supine)
4 Sets x 12 Reps
Cable Upright Row (Supine)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable Seated Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Day 4
Core
Est. 240 min
40 exercises
Plank
4 Sets
Decline Crunch
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Ab Roll
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Single-Leg Bridge
3 Sets x 8 Reps
Stability Ball Single-Leg Crunch
3 Sets x 8 Reps
Stability Ball Side-Lying Neck Stretch
3 Sets
Stability Ball Roll Down
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Stability Ball Head Tilt
3 Sets x 8 Reps
Stability Ball Hip Rotation
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Day 5
Bicep and Tricep
Est. 227 min
32 exercises
Barbell Curl
4 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
8 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Day 6
Chest and Back 2
Est. 196 min
28 exercises
Barbell Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Deadlift
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Day 7
Legs 2
Est. 48 min
5 exercises
Bodyweight Walking Lunge
4 Sets x 15 Reps
Machine Leg Extension
8 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Day 8
Shoulders and Calves 2
Est. 60 min
6 exercises
Machine Shoulder Press
8 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Calf Raise
8 Sets x 15 Reps
Day 9
Core 2
Est. 85 min
11 exercises
Weight Plate Front Raise
2 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Plank
4 Sets
Weighted Crunch
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
8 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Day 10
OFF DAY
Est. 240 min
12 exercises
Push-Up
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
8 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 15 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 15 Reps
Rowing
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Swimming
1 Set
Day 12
Bicep and Tricep2
Est. 42 min
5 exercises
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Day 13
Chest and Calves
Est. 69 min
8 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Push-Up
8 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Day 14
Back and Shoulders
Est. 58 min
6 exercises
Machine Back Extension
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell One-Arm Row
8 Sets x 15 Reps
Day 15
Legs
Est. 41 min
5 exercises
Bodyweight Walking Lunge
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 16
Core
Est. 52 min
6 exercises
Leg Raise
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Side Bridge
6 Sets
Day 17
Bicep and Tricep
Est. 71 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
6 Sets x 15 Reps
Day 18
Off day 2
Est. 68 min
6 exercises
Push-Up (Wide Hand)
4 Sets x 15 Reps
Dumbbell One-Arm Bicep Curl
8 Sets x 15 Reps
Dumbbell One-Arm Hammer Curl
8 Sets x 15 Reps
Side Bridge
6 Sets
Leg Raise
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Day 19
Chest and calves 2
Est. 79 min
9 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Weight Plate Front Raise
8 Sets x 15 Reps
Day 20
Back and Shoulders 2
Est. 72 min
8 exercises
T Bar Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Leg Extension
8 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Day 21
Legs 2
Est. 39 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Barbell Row
4 Sets x 12 Reps
Barbell Lateral Lunge
2 Sets x 12 Reps
Day 22
Core2
Est. 80 min
11 exercises
V-Up
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Oblique Crunch
8 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Scissor Kick
4 Sets x 15 Reps
Leg Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Plank
3 Sets
Day 23
Bicep and Triceps 2
Est. 110 min
11 exercises
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Running
1 Set
Day 24
Off Day 3
Est. 21 min
3 exercises
Cross Body Crunch
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Day 25
Any day
Est. 25 min
4 exercises
Band Lateral Raise
4 Sets x 12 Reps
Leg Raise
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 15 Reps
Plank
2 Sets
Day 26
Chest triceps and Hamstrings
Est. 68 min
9 exercises
Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Day 27
Shoulders lats quads
Est. 66 min
9 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 28
core bicep calves
Est. 62 min
9 exercises
Decline Crunch
4 Sets x 12 Reps
Scissor Kick
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 30
hamstring lats core
Est. 78 min
10 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Standing Row
4 Sets x 12 Reps
Decline Bench Rotational Sit-Up
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Standing Leg Curl
8 Sets x 12 Reps
Day 31
triceps calves biceps
Est. 45 min
7 exercises
Cable Preacher Curl
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 31
quads shoulders chest
Est. 53 min
8 exercises
Dumbbell Lunge
2 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Day 32
trainer day
Est. 55 min
6 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
10 Sets x 12 Reps
