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Lean Out 001
Cutting
Advanced
Dumbbell
Plan Details
The Lean Out 001 routine by hannibal81168 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Mon Tue Wed Thu Fri Legs Chest Back Shldrs Fullbody Lo Back Tris Bis Forearm Abs Abs Abs Calves Neck Cardio Cardio Abs Cardio
Routine detail
Mon
Legs/Low Back/Abs/Cardio
Est. 26 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Tue
Chest/Triceps/Abs
Est. 88 min
15 exercises
Machine Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Bench Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Wed
Back/Biceps/Calves/Cardio
Est. 57 min
11 exercises
Back Hyperextension
3 Sets x 10 Reps
Assisted Pull-up
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Thu
Shoulders/Forearms/Neck
Est. 53 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Fri
Full Body Circuit/Abs/Cardio
Est. 49 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Sat
Abs/Cardio/Makeup
Est. 22 min
5 exercises
Sit-Up
2 Sets x 10 Reps
Bent Knee Leg Raise
2 Sets x 10 Reps
Side Leg Lifts
4 Sets x 10 Reps
Bent Knee Leg Raise
2 Sets x 10 Reps
Side Leg Lifts
4 Sets x 10 Reps
