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Getting Abs with maximum muscle
General
Intermediate
Machine strength
Plan Details
The Getting Abs with maximum muscle routine by UtkarshKapoor is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Getting abs with maximum muscle retaintion. This program are for those who ignored abs training during bulking and are afraid if they cut too hard they may end up losing muscle and still have no definition in abs. This workout routine will give you core development which you can push when you go for all out cutting.
Routine detail
Mon
chest triceps
Est. 68 min
11 exercises
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Back Biceps
Est. 71 min
11 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
shoulder
Est. 72 min
11 exercises
Decline Bench Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Thu
deadlift and biceps
Est. 71 min
11 exercises
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
chest and triceps
Est. 71 min
11 exercises
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Sat
legs
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
