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Calisthenics & Weights Workout
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Calisthenics & Weights Workout routine by juanjr1118 is a 15 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest/Triceps
Est. 82 min
10 exercises
Push-Up
3 Sets x 10 Reps
Triceps Extensions
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Incline Push Ups
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
Legs/Glutes
Est. 81 min
10 exercises
Prisoner Squat
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 3
Back/Biceps
Est. 83 min
10 exercises
Biceps Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Superman
3 Sets
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 4
Shoulders/Forearms
Est. 78 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Pike Push Ups
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Cable Y Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Rear Delt Fly
3 Sets x 12 Reps
Frog Stand
3 Sets
Hand Stand Push Up
3 Sets x 4 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 5
/Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 6
Chest/Triceps
Est. 83 min
10 exercises
Bench Push-Up
3 Sets x 10 Reps
Skullcrusher (Dumbbell)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Hex Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 7
Legs/Glutes
Est. 82 min
10 exercises
Prisoner Squat
3 Sets x 10 Reps
Heavy Squat
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Light Squat
1 Set x 20 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Single Leg Deadlift
3 Sets x 10 Reps
Split Squat
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Day 8
Back/Biceps
Est. 78 min
10 exercises
Biceps Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Seated Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Chest Row
3 Sets x 10 Reps
Bayesian Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Kneeling Curl
3 Sets x 10 Reps
Superman
3 Sets
Day 9
Shoulders/Forearms
Est. 87 min
11 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Wrist Roller (Flexion)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Partial Reps
3 Sets x 12 Reps
Wrist Roller (Extension)
3 Sets x 12 Reps
Pike Push Ups
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Frog Stand
3 Sets
Hand Stand Push Up
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 10
/Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 11
Chest/Triceps
Est. 82 min
10 exercises
Push-Up
3 Sets x 10 Reps
Rope Push Away
3 Sets x 8 Reps
Low-High Fly
4 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Press Around
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 12
Legs/Glutes
Est. 84 min
10 exercises
Prisoner Squat
3 Sets x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 13
Back/Biceps
Est. 82 min
10 exercises
Biceps Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Superman
3 Sets
Dumbbell Spider Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Day 14
Shoulders/Forearms
Est. 78 min
10 exercises
Cable Front Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Pike Push Ups
3 Sets x 6 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Wrist Roller (Flexion)
3 Sets x 10 Reps
Chest Support Row
3 Sets x 10 Reps
Frog Stand
3 Sets
Hand Stand Push Up
3 Sets x 4 Reps
Wrist Roller (Extension)
3 Sets x 10 Reps
Day 15
/Cardio
Est. 62 min
1 exercise
Running
1 Set
