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6 Days Cutting Workout
Cutting
Advanced
Machine strength
Plan Details
The 6 Days Cutting Workout routine by hesham is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped.
Routine detail
Day 1
Chest and Triceps
Est. 75 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 25 Reps
Day 2
Back and Biceps
Est. 53 min
7 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Day 3
Legs and Shoulders
Est. 92 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 25 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Day 4
OFF
Est. 0 min
0 exercises
This day is empty
Day 5
Chest and Triceps
Est. 83 min
10 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 25 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 25 Reps
Cable Cross-Over
3 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Day 6
Back and Biceps
Est. 51 min
7 exercises
Barbell Good Morning
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Day 7
Legs and Shoulders
Est. 92 min
11 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 25 Reps
Decline Bench Leg Raise
4 Sets x 25 Reps
