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Cut Fat and Build Lean Muscle
Cutting
Intermediate
Dumbbell
Plan Details
The Cut Fat and Build Lean Muscle routine by awadrazak is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storage. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Day 1
Chest and Triceps
Est. 88 min
11 exercises
Treadmill Running
1 Set
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Day 2
Legs and Abs
Est. 85 min
11 exercises
Treadmill Running
1 Set
Barbell Deep Squat
5 Sets x 10 Reps
Plank
3 Sets
Barbell Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Band Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Toe Touches
3 Sets x 10 Reps
Day 3
Back and Biceps
Est. 83 min
10 exercises
Treadmill Running
1 Set
Barbell Deadlift
5 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 10 Reps
Day 4
Shoulders and Abs
Est. 77 min
10 exercises
Treadmill Running
1 Set
Barbell Shoulder Press
5 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Day 5
Legs and Glutes
Est. 70 min
8 exercises
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 40 Reps
Glute Kickback
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 40 Reps
Bodyweight Wall Squat
3 Sets x 20 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Day 6
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
