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SUNNY CHEEMA`s FAT to FIT
Cutting
Intermediate
Machine strength
Plan Details
The SUNNY CHEEMA`s FAT to FIT routine by sunny2cheema is a 28 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Exercise is a crucial factor to maintain a healthy life style But many people find their training sessions to be more pain than gain .Exercising does not have to be a burden, You should workout not because you have to, but because you want to.. You should enjoy your training, not endure it so the basic concept is Enjoy your fitness. Be your own competitor. keep goal to be the best from day one of your training program.. Below is my fat to fit training program .i am following this program and have seen tremendous results You can change the exercise repetition or the sequence of exercises according to your convenience and energy level never do over-training or hurt yourself. SUNNY CHEEMA www.facebook.com/SUNNYcheemaPAGE
Routine detail
Day 1
1.Shoulders & Abs
Est. 73 min
11 exercises
Dumbbell Seated Shoulder Press
5 Sets x 30,12,10,8,20 Reps
Dumbbell Seated Arnold Press
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,20 Reps
Dumbbell Alternating Front Raise
5 Sets x 14,12,10,8,20 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
5 Sets x 14,12,10,8,20 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Oblique Crunch
3 Sets
Arm Circles
4 Sets x 10 Reps
Day 2
2.Back & Abs
Est. 63 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 30,12,10,8,20 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 14,12,10,8,20 Reps
Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 12,10,8,20 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Bench Oblique Crunch
3 Sets
Day 3
3.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 4
4.Chest & Abs
Est. 64 min
10 exercises
Barbell Bench Press
4 Sets x 30,12,10,8 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,30 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dip
3 Sets x 10 Reps
Machine Fly
4 Sets x 12,10,8,20 Reps
Bench Push-Up
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets
Day 5
5.Biceps Triceps & Forearm
Est. 57 min
10 exercises
Dumbbell Seated Bicep Curl
5 Sets x 30,12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Alternating Seated Curl
5 Sets x 14,12,10,8,20 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 14,12,10,8,30 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 14,12,10,8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 14,12,10,8 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 14,12,10,8 Reps
Day 6
6.Legs-Calf & Abs
Est. 74 min
10 exercises
Machine Leg Press
5 Sets x 30,12,10,8,6 Reps
Machine Leg Extension
5 Sets x 14,12,10,8,20 Reps
Machine Seated Leg Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Reverse Crunch
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 30 Reps
Leg Raise
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
Day 7
7.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 8
8.Shoulders & Abs
Est. 68 min
11 exercises
Barbell Shoulder Press
5 Sets x 30,12,10,8,20 Reps
Barbell Military Press (Seated)
4 Sets x 14,12,10,8 Reps
Barbell Front Raise
4 Sets x 14,12,10,8 Reps
Machine Shoulder Press
4 Sets x 30,20,15,10 Reps
Machine Deltoid Raise
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,12,10,8 Reps
Barbell Shrug
4 Sets x 14,12,10,25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Day 9
9.Back & Abs
Est. 70 min
10 exercises
Cable V Bar Pulldown
5 Sets x 30,12,10,8,20 Reps
T Bar Row
4 Sets x 14,12,10,8 Reps
Dumbbell Bent-Over Row
4 Sets x 14,12,10,8 Reps
Cable Rope Lat Pulldown
4 Sets x 14,12,10,20 Reps
Machine Vertical Row (Close Grip)
4 Sets x 14,12,10,20 Reps
Chin-Up (Close Grip)
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Day 10
10.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 11
11.Chest & Abs
Est. 77 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 30,12,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,20 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,12 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Stability Ball Roll Down
3 Sets x 20 Reps
Stability Ball Trunk Rotation
4 Sets x 50 Reps
Day 12
12.Biceps Triceps & Forearm
Est. 72 min
10 exercises
Barbell Preacher Curl
4 Sets x 30,12,10,15 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 12,10,8,15 Reps
Preacher Curl Machine
5 Sets x 30,20,10,8,20 Reps
Machine Dip
4 Sets x 30,12,10,15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Weighted Three Bench Dip
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12,10,8,6 Reps
Day 13
13.Legs-Calf & Abs
Est. 72 min
10 exercises
Barbell Squat
5 Sets x 30,12,10,8,6 Reps
Barbell Front Squat
4 Sets x 14,12,10,8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12,10,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 14,12,10,8 Reps
Barbell Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Barbell Seated Twist
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 30 Reps
Day 14
14.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 15
15.Shoulders & Abs
Est. 69 min
10 exercises
Smith Machine Shoulder Press
5 Sets x 30,12,10,8,20 Reps
Smith Machine Rear Shoulder Press
4 Sets x 14,12,10,8 Reps
Weight Plate High Front Raise
4 Sets x 14,10,8,20 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 14,12,10,8,20 Reps
Smith Machine Upright Row
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
5 Sets x 14,12,10,8,30 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Day 16
16.Back & Abs
Est. 66 min
10 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Leverage Machine High Row
5 Sets x 14,12,10,8,20 Reps
Machine Lat Pulldown
4 Sets x 14,12,10,8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12,10,8,20 Reps
Dumbbell One-Arm Row
4 Sets x 14,12,10,8 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Bench Oblique Crunch
3 Sets
Day 17
17.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 18
18.Chest & Abs
Est. 62 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 30,12,10,8 Reps
Smith Machine Bench Press (Wide Grip)
4 Sets x 14,12,10,20 Reps
Smith Machine Decline Bench Press (Wide Grip)
4 Sets x 12,10,8,8 Reps
Machine Incline Chest Press
4 Sets x 14,12,10,20 Reps
Machine Bench Press
5 Sets x 14,12,10,8,30 Reps
Machine Fly
3 Sets x 14,12,10 Reps
Weighted Crunch
3 Sets x 20 Reps
Barbell Press Sit-Up
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Forearm Plank with Hip Abduction
3 Sets
Day 19
19.Biceps Triceps & Forearm
Est. 55 min
10 exercises
Barbell Bicep Curl (Wide Grip)
4 Sets x 30,12,10,8 Reps
EZ Bar Close Grip Curl
4 Sets x 14,12,10,20 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Deadlift to Bicep Curl
4 Sets x 14,12,10,10 Reps
Barbell Seated Tricep Extension
4 Sets x 20,12,10,8 Reps
Barbell Tricep Extension
4 Sets x 14,12,10,8 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 14,12,10,8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12,10,8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12,10,8 Reps
Day 20
20.Legs-Calf & Abs
Est. 71 min
10 exercises
Machine Leg Press
5 Sets x 30,12,10,8,20 Reps
Machine Leg Extension
5 Sets x 14,12,10,8,20 Reps
Machine Seated Leg Curl
5 Sets x 14,12,10,8,20 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Reverse Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
Day 21
21.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 22
22.Shoulders & Abs
Est. 65 min
10 exercises
Cable Shoulder Press
4 Sets x 30,12,10,15 Reps
Cable Rear Lateral Raise
4 Sets x 14,12,10,15 Reps
Cable One-Arm Lateral Raise
4 Sets x 12,10,8,15 Reps
Cable Front Raise
5 Sets x 14,12,10,8,15 Reps
Cable Reverse Fly
3 Sets x 14,12,10 Reps
Leverage Machine Shrug
4 Sets x 12,10,8,6 Reps
Cable Reverse Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 20 Reps
Day 23
23.Back & Abs
Est. 72 min
10 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 20,12,10,8 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
5 Sets x 14,12,10,8,20 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,15 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Climber Pull-Up
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 30 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Day 24
24.Active Rest cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 25
25.Chest & Abs
Est. 65 min
10 exercises
Cable Incline Press (Stability Ball)
5 Sets x 30,12,10,8,15 Reps
Cable Incline Fly
4 Sets x 12,10,8,15 Reps
Cable Decline Press
4 Sets x 12,10,8,8 Reps
Cable Cross-Over
5 Sets x 14,12,10,8,15 Reps
Cable Cross-Over
4 Sets x 12,10,8,8 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Stability Ball Roll Down
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 26
26.Biceps Triceps & Forearm
Est. 58 min
10 exercises
Cable Standing Curl
5 Sets x 30,12,10,8,8 Reps
Cable Incline Bicep Curl
1 Set
Cable Dual Overhead Curl
4 Sets x 12,10,8,8 Reps
Cable One-Arm Bicep Curl
4 Sets x 12,10,8,20 Reps
Cable Shoulder Extension
5 Sets x 30,12,10,8,15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 14,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,20 Reps
Cable Wrist Curl
3 Sets x 12,10,8 Reps
Cable Reverse Curl
3 Sets x 12,10,8 Reps
Day 27
27.Legs-Calf & Abs
Est. 73 min
10 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 30,12,10,8 Reps
Smith Machine Bench Squat
4 Sets x 14,12,10,8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12,10,8,6 Reps
Smith Machine Split Squat
4 Sets x 12,10,8,8 Reps
Machine Calf Press
4 Sets x 30,12,10,8 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 30 Reps
Barbell Seated Twist
3 Sets x 50 Reps
Crunch with Hands Overhead
3 Sets x 20 Reps
Day 28
28.Active Rest cardio
Est. 0 min
0 exercises
This day is empty
