Down & Dirty
Cutting
Intermediate
Machine strength
Plan Details
The Down & Dirty routine by lbell5528 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
04 BONUS FULL BODY
Est. 45 min
9 exercises
Smith Machine Bench Squat
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Smith Machine Glute Bridge/Hip Thrust
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
02 BI'S BACK & ABS
Est. 38 min
6 exercises
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 12 Reps
Alternating Full Flank
3 Sets x 12 Reps
Scissor Kick
3 Sets x 40 Reps
Any
05 BONUS LEG GAINS
Est. 85 min
13 exercises
Barbell Power Jerk
1 Set x 4 Reps
Barbell Front Squat
1 Set x 4 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Romanian Deadlift
1 Set x 4 Reps
Barbell Bent-Over Row
1 Set x 4 Reps
Barbell Front Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Squat
5 Sets x 8 Reps
Sumo Stance Cable Squats
4 Sets x 10 Reps
Cable Single-Leg Calf Raise
4 Sets x 10 Reps
Cable Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Any
03 CHEST TRI'S & ABS
Est. 47 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 40 Reps
Bench In-Out Abs
3 Sets x 30 Reps
Any
01 LEGS
Est. 48 min
9 exercises
Smith Machine Bench Squat
3 Sets x 15 Reps
Barbell Thruster
3 Sets x 15 Reps
Barbell Sumo Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Fire Hydrants
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Straight Leg Kickback
3 Sets x 15 Reps
The Real Straight Leg Sidekick
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 20 Reps
Any
5k Run
Est. 42 min
1 exercise
Running
1 Set
Any
Trail Run
Est. 47 min
1 exercise
Running
1 Set
