4 Day Alif Routine (Cutting)
Cutting
Intermediate
Machine strength
Plan Details
The 4 Day Alif Routine (Cutting) routine by alifalif2 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Upper Focus Bench Press
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Tue
Lower Focus Back Squat and Conventional Deadlift
Est. 50 min
7 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Thu
Upper Focus Overhead Press
Est. 53 min
7 exercises
Barbell Military Press
3 Sets x 3 Reps
Weighted Pull-Up
3 Sets x 3 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Fri
Lower Focus Front Squat and Sumo Deadlift
Est. 50 min
7 exercises
Barbell Front Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
1 Set x 5 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
