Inday's Routine
Cutting
Advanced
Machine strength
Plan Details
The Inday's Routine routine by Temptr3ss is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This routine is used for leaning out and building a feminine, well-rounded, symmetrical physique. Extra attention is paid to the legs and glutes. A low carb high protein diet is key. Focus should be on being consistent and completing a minimum of 5 days every week.
Routine detail
Mon
Back
Est. 96 min
13 exercises
Leverage Machine High Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Back Stretch
3 Sets x 15 Reps
Low Back Chair Stretch
3 Sets x 15 Reps
Cat Stretch
3 Sets x 15 Reps
Tue
Legs Glutes
Est. 113 min
12 exercises
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Glute Kickback
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
90/90 Hamstring Stretch
3 Sets x 15 Reps
Wed
Chest and Arms
Est. 111 min
13 exercises
Leverage Decline Chest Press
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Chest and Shoulder Stretch
3 Sets x 15 Reps
Dynamic Chest Stretch
3 Sets x 15 Reps
Tricep Stretch
3 Sets x 15 Reps
Tricep Side Stretch
3 Sets x 15 Reps
Thu
Abs
Est. 95 min
12 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Seated Floor Hamstring Stretch
3 Sets x 10 Reps
Straddle Stretch
3 Sets x 10 Reps
Fri
Legs Thighs
Est. 103 min
11 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Sat
Cardio
Est. 122 min
1 exercise
Aerobics
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
