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INTERMEDIATE WORKOUT PROGRAM (GURU MANN)- FAT LOSS
Cutting
Intermediate
Machine strength
Plan Details
The INTERMEDIATE WORKOUT PROGRAM (GURU MANN)- FAT LOSS routine by arpit.agrawal is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
shock your muscle into growth by rotating this workout with to your current routine. this workout hits each major muscle group twice per week.
Routine detail
Mon
Chest and Shoulders
Est. 39 min
8 exercises
Dumbbell Bench Press
4 Sets x 15,12,12,15 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,12 Reps
Cable Cross-Over
3 Sets x 15,12,12 Reps
Dumbbell Decline Press
3 Sets x 15,12,12 Reps
Smith Machine Shoulder Press
3 Sets x 15,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,12 Reps
Cable Front Raise
3 Sets x 15,15,12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15,15,12 Reps
Tue
Back
Est. 33 min
7 exercises
Pull-Up
3 Sets x 15,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15,12,12 Reps
Barbell Deadlift
3 Sets x 12,10,10 Reps
Dumbbell shrugs
3 Sets x 15,12,12 Reps
Back Hyperextension
3 Sets x 15 Reps
Wed
Cardio + Abs
Est. 60 min
6 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 25,20,20 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25,20,20 Reps
Plank
3 Sets
Toe Touches
3 Sets x 25,20,20 Reps
Thu
ARMS
Est. 44 min
9 exercises
Barbell Curl
4 Sets x 12,10,10,12 Reps
Dumbbell Hammer Curl
3 Sets x 15,12,12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15,12,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15,12,12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20,15,15 Reps
Fri
Legs
Est. 34 min
7 exercises
Barbell Squat
4 Sets x 15,12,10,12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,12 Reps
Machine Calf Press
3 Sets x 15,12,12 Reps
Machine Seated Calf Raise
3 Sets x 15,12,12 Reps
Machine Leg Extension
3 Sets x 15,15,12 Reps
Sat
Cardio +Abs
Est. 89 min
6 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 25,20,20 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25,20,20 Reps
V-Up
3 Sets x 25,20,20 Reps
Plank
3 Sets
