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FAT TO FREEDOM
Cutting
Intermediate
Dumbbell
Plan Details
The FAT TO FREEDOM routine by kjones3463 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
lose weight, gain muscle.
Routine detail
Mon
CARDIO + CHEST AND ARMS
Est. 75 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Barbell JM Press
1 Set x 10 Reps
Elliptical Training
1 Set
Tue
CARDIO + LEGS AND CORE
Est. 70 min
6 exercises
Elliptical Training
1 Set
Smith Machine Squat
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Elliptical Training
1 Set
Wed
CARDIO + SHOULDERS AND BACK
Est. 81 min
9 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Cambered Row (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Elliptical Training
1 Set
Thu
DAY OFF - REST
Est. 0 min
0 exercises
This day is empty
Fri
CARDIO + CHEST AND ARMS
Est. 76 min
8 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell JM Press
3 Sets x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Elliptical Training
1 Set
Sat
CARDIO + LEGS, CORE, SHOULDERS AND BACK
Est. 85 min
12 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Cambered Row (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Sun
DAY OFF - REST
Est. 0 min
0 exercises
This day is empty
