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Tone down-
Cutting
Intermediate
Machine strength
Plan Details
The Tone down- routine by aruns14 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Focusses on cutting down fat in abs and lower body
Routine detail
Mon
Shoulders & Legs
Est. 96 min
16 exercises
Warm Ups
1 Set
Pull-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Shoulder Press
3 Sets x 15 Reps
Barbell Rear Military Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 25 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Snatch Deadlift
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Bodyweight Rear Lunge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Tue
Triceps and abs
Est. 87 min
18 exercises
Warm Ups
1 Set
Tricep Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Dumbbell Decline Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Plank
3 Sets
Seated Leg Tuck
3 Sets x 15 Reps
Wed
Biceps and Back
Est. 120 min
22 exercises
Warm Ups
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Cable Pulldown Bicep Curl
3 Sets x 15 Reps
Dumbbell Incline Spider Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
V Bar Pull-Up
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Reverse Fly
3 Sets x 15 Reps
Fri
Chest and Legs
Est. 124 min
21 exercises
Warm Ups
1 Set
Bench Push-Up
2 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Decline Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Barbell Pullover and Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Sat
Lats/ Cardio/Abs
Est. 113 min
19 exercises
Warm Ups
1 Set
Elliptical Training
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
One-Arm Hang
3 Sets
Machine Seated Row
3 Sets x 15 Reps
Reverse Fly
3 Sets x 15 Reps
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Bench Rotational Crunch
3 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
