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Muscle gain and Fat Loss
General
Intermediate
Machine strength
Plan Details
The Muscle gain and Fat Loss routine by drblaze is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 69 min
7 exercises
Barbell Squat
7 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 2
Shoulders
Est. 51 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Day 3
Chest and Triceps
Est. 109 min
12 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 4
Back and Biceps
Est. 87 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 5
Legs/Cardio/extra
Est. 0 min
0 exercises
This day is empty
