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fat loss workout
Cutting
Intermediate
Machine strength
Plan Details
The fat loss workout routine by np.dnh is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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Routine detail
Mon
chest and shoulders
Est. 78 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Tue
cardio
Est. 101 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Wed
legs & glutes
Est. 55 min
8 exercises
Barbell Squat
3 Sets x 18 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bridge
3 Sets
Glute Kickback
3 Sets x 20 Reps
Cable Pull Through
3 Sets x 15 Reps
Thu
cardio
Est. 78 min
7 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Fri
back & biceps
Est. 73 min
12 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 25 Reps
Sat
legs & glutes & abs
Est. 65 min
12 exercises
Smith Machine Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Mountain Climber
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Bridge
3 Sets
Crunch
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Sun
floor cardio
Est. 0 min
0 exercises
This day is empty
