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16 Week
Cutting
Intermediate
Dumbbell
Plan Details
The 16 Week routine by MeghanFancy is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Must rest on Sunday. Saturday is meant to repeat either arms, shoulder, legs, or back routine along with calves. Each day should be completed with a HIIT for 20-25 minutes. 45 seconds of HIGH intensity forrowed by 15 seconds of complete rest (stairs, sprints, elliptical, swimming, rowing, jumping rops, etc.).
Routine detail
Mon
Arms
Est. 50 min
10 exercises
Dumbbell Hammer Curl
6 Sets x 20,16,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 30 Reps
Dumbbell Tricep Extension
6 Sets x 20,16,12,8,6,4 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 30 Reps
Dumbbell Seated Bicep Curl
6 Sets x 20,16,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 30 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20,16,12,10,8,6 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set x 30 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Decline Crunch
2 Sets x 25 Reps
Tue
Shoulders
Est. 55 min
11 exercises
Dumbbell Lateral Raise
6 Sets x 20,16,12,10,8,6 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Kettlebell Military Press
5 Sets x 12,10,8,6,2 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Dumbbell One-Arm Front Raise
6 Sets x 20,16,12,10,8,6 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Dumbbell Reverse Fly
6 Sets x 20,18,16,12,10,8 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Dumbbell Shoulder Shrug
4 Sets x 20,20,12,12 Reps
Stability Ball Jack Knife Push-Up
2 Sets x 15 Reps
Bench Leg Raise (Supine)
2 Sets x 25 Reps
Wed
Legs
Est. 39 min
8 exercises
Machine Leg Press
4 Sets x 16,12,10,6 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Machine Seated Leg Curl
4 Sets x 16,12,10,6 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Barbell Lunge
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Barbell Squat
4 Sets x 16,12,10,6 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Thu
Back
Est. 51 min
10 exercises
Smith Machine One-Arm Row
6 Sets x 20,16,12,10,8,6 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Cable One-Arm Seated Row
7 Sets x 20,16,12,10,8,6,4 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Back Hyperextension
4 Sets x 20,20,12,12 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Barbell Deadlift
6 Sets x 16,16,12,12,10,6 Reps
Barbell Standing Calf Raise
1 Set x 30 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Decline Crunch
2 Sets x 25 Reps
Fri
Chest
Est. 54 min
10 exercises
Dumbbell Incline Press on Stability Ball
7 Sets x 20,16,12,8,6,4,2 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Kettlebell Alternating Floor Press
7 Sets x 20,16,12,8,6,4,2 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Cable Lower Chest Raise
6 Sets x 20,16,12,10,8,6 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Isometric Chest Press
5 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
1 Set x 30 Reps
Stability Ball Jack Knife Push-Up
2 Sets x 15 Reps
Bench Leg Raise (Supine)
2 Sets x 25 Reps
Sat
Wildcard
Est. 14 min
1 exercise
Barbell Standing Calf Raise
4 Sets x 30 Reps
