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Milcho Workout Routine 90 Days
Cutting
Beginner
Machine strength
Plan Details
The Milcho Workout Routine 90 Days routine by bigplam is a 10 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Weight loss and gain muscule.This routine was designed to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest, Biceps,ABS, Cardio
Est. 104 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Janda Sit-Up
3 Sets x 30 Reps
Ab Draw Leg Slide
3 Sets x 30 Reps
Walking
1 Set
Day 2
Rest
Est. 0 min
0 exercises
This day is empty
Day 3
Back, Triceps, Cardio
Est. 111 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Walking
1 Set
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders,Legs, ABS, Cardio
Est. 80 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
1 Set x 20 Reps
Decline Bench Ab Reach
3 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Plank
3 Sets
Day 6
Bodyweight Circuit Routine for strength 3
Est. 98 min
32 exercises
Cable Upright Row
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Cable Upright Row
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Barbell Seated Twist
1 Set x 15 Reps
Abdominal Pendulum
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Barbell Seated Twist
1 Set x 15 Reps
Abdominal Pendulum
1 Set x 15 Reps
Cable Upright Row
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Barbell Seated Twist
1 Set x 15 Reps
Abdominal Pendulum
1 Set x 15 Reps
Cable Upright Row
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Cable Bicep Curl (Close Grip)
1 Set x 15 Reps
Barbell Seated Twist
1 Set x 15 Reps
Abdominal Pendulum
1 Set x 15 Reps
Day 6
Bodyweight Circuit Routine for strength 4
Est. 76 min
24 exercises
Bench Push-Up
1 Set x 20 Reps
Dumbbell Squat
1 Set x 20 Reps
Cable Rear Lateral Raise
1 Set x 20 Reps
Knee to Chest to Leg Raise
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
1 Set x 20 Reps
Sit-Up
1 Set x 20 Reps
Superman
1 Set
Bench Push-Up
1 Set x 20 Reps
Dumbbell Squat
1 Set x 20 Reps
Cable Rear Lateral Raise
1 Set x 20 Reps
Knee to Chest to Leg Raise
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
1 Set x 20 Reps
Sit-Up
1 Set x 20 Reps
Superman
1 Set
Bench Push-Up
1 Set x 20 Reps
Dumbbell Squat
1 Set x 20 Reps
Cable Rear Lateral Raise
1 Set x 20 Reps
Knee to Chest to Leg Raise
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
1 Set x 20 Reps
Sit-Up
1 Set x 20 Reps
Superman
1 Set
Day 6
Bodyweight Circuit Routine for strength 1
Est. 67 min
24 exercises
Push-Up
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Burpee/squat thrust
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Burpee/squat thrust
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Burpee/squat thrust
1 Set x 15 Reps
Plank
1 Set
Burpee/squat thrust
1 Set x 15 Reps
Plank
1 Set
Day 6
Bodyweight Circuit Routine for strength 2
Est. 67 min
24 exercises
Tricep Push-Up
1 Set x 20 Reps
Jump Squat
1 Set x 20 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 20 Reps
Bodyweight Walking Lunge
1 Set x 15 Reps
Crunch with Hands Overhead
1 Set x 30 Reps
Side Plank
1 Set x 1 Rep
Tricep Push-Up
1 Set x 20 Reps
Jump Squat
1 Set x 20 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 20 Reps
Bodyweight Walking Lunge
1 Set x 15 Reps
Crunch with Hands Overhead
1 Set x 30 Reps
Side Plank
1 Set x 1 Rep
Tricep Push-Up
1 Set x 20 Reps
Jump Squat
1 Set x 20 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 20 Reps
Bodyweight Walking Lunge
1 Set x 15 Reps
Crunch with Hands Overhead
1 Set x 30 Reps
Side Plank
1 Set x 1 Rep
Tricep Push-Up
1 Set x 20 Reps
Jump Squat
1 Set x 20 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 20 Reps
Bodyweight Walking Lunge
1 Set x 15 Reps
Crunch with Hands Overhead
1 Set x 30 Reps
Side Plank
1 Set x 1 Rep
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
