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Lose Fat / Gain Muscle
Bulking
Intermediate
Machine strength
Plan Details
The Lose Fat / Gain Muscle routine by Postra7777 is a 5 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
Chest and Trip
Est. 93 min
10 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
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 86 min
11 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
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
Shoulders
Est. 75 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
Arms Only
Est. 82 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
Dumbbell Hammer Curl
2 Sets x 99 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
