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Atigetfit
Cutting
Intermediate
Dumbbell
Plan Details
The Atigetfit routine by Atiyya is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Basic routine
Routine detail
Mon
Chest and Triceps
Est. 60 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Any
Shoulder
Est. 58 min
7 exercises
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Any
abs
Est. 35 min
5 exercises
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Any
Legs
Est. 86 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Step-Up
3 Sets x 24 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 24 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Any
arms
Est. 76 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 30 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 30 Reps
Dumbbell Alternating Incline Curl
3 Sets x 30 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Any
Back
Est. 58 min
7 exercises
Barbell Deadlift
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
