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Abed’s gym exercise
General
Advanced
Body
Plan Details
The Abed’s gym exercise routine by abedalmawlaitani is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Legs
Est. 122 min
13 exercises
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 20 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Elliptical Training
1 Set
Tue
Shoulders
Est. 129 min
10 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Arms and Abs
Est. 111 min
12 exercises
Treadmill Running
1 Set
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
Thu
Back
Est. 99 min
10 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Rowing
1 Set
Sat
Chest
Est. 129 min
9 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Stability Ball Narrow Push-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Sun
Arms and Abs
Est. 111 min
12 exercises
Treadmill Running
1 Set
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
