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Kieth's 12 week lean body
Cutting
Intermediate
Dumbbell
Plan Details
The Kieth's 12 week lean body routine by vishal10 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Biceps and Shoulders
Est. 56 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Tue
Chest and Triceps
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Wed
Day 3 Cardio
Est. 63 min
2 exercises
Running
1 Set
Step Machine
1 Set
Thu
Legs and Back
Est. 90 min
13 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Fri
Forearms and Exercise
Est. 79 min
13 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Plank
3 Sets
Sat
Day 6 Cardio
Est. 32 min
1 exercise
Running
1 Set
