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Lose Fat / Gain Muscle
Bulking
Intermediate
Barbell
Plan Details
The Lose Fat / Gain Muscle routine by Postra7777 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This will keep you at your weight but replace fat with muscle.
Routine detail
Mon
Shoulders and Legs
Est. 81 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Tue
Chest and Trip
Est. 75 min
7 exercises
Barbell Bench Press
5 Sets x 12,10,8,8,6 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Barbell Supine Reverse Extension
3 Sets x 12 Reps
Wed
Legs
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Thu
Back and Biceps
Est. 68 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Arms Only
Est. 90 min
12 exercises
Barbell Spider Curl
4 Sets x 12,8,6,15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8,8,6 Reps
Barbell Curl
3 Sets x 8,8,12 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12,99,0,0,0 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,8,8,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,8 Reps
Cable Lying Tricep Extension
3 Sets x 12,12,15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15,15,20 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 25 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 99 Reps
