Loading...
Lean Muscle Build/Weight Loss
Cutting
Beginner
Machine strength
Plan Details
The Lean Muscle Build/Weight Loss routine by temoavina is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Designed to maximize fat loss by increasing lean muscle mass which is what burns fat.
Routine detail
Mon
Upper body (Chest, back, shoulders, arms)
Est. 69 min
10 exercises
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
Cardio (30 min/ 30 min)
Est. 65 min
3 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Wed
Legs
Est. 56 min
8 exercises
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Thu
Cardio (30 min Recovery Day)
Est. 125 min
3 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Fri
Core (Abs, lower back)
Est. 48 min
7 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 12 Reps
Sat
Long Cardio (60 min. run)
Est. 2 min
1 exercise
Running
1 Set
