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Fat to Fit Faster + JY
Cutting
Intermediate
Dumbbell
Plan Details
The Fat to Fit Faster + JY routine by Gans022 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Full body workout routine to loss weight and gain proper body shape
Routine detail
Day 1
Chest Day
Est. 45 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 15,12,10 Reps
Barbell Incline Bench Press
3 Sets x 15,12,10 Reps
Smith Machine Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Fly
3 Sets x 15,12,10 Reps
Dumbbell Decline Press
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 15,12,10 Reps
Plank
3 Sets
Day 2
Arms & Abs
Est. 47 min
10 exercises
Fat Burning Abs Exercise
2 Sets x 8 Reps
Barbell Curl
3 Sets x 15,12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,10 Reps
Dumbbell Hammer Curl
3 Sets x 15,12,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15,12,10 Reps
Barbell Reverse Curl
3 Sets x 15,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15,12,10 Reps
Plank
3 Sets
Air Bike
3 Sets x 15,12,10 Reps
Day 3
Shoulders
Est. 71 min
9 exercises
Fat Burning Abs Exercise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate High Front Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Plank
3 Sets
Day 4
Back & Arms
Est. 50 min
8 exercises
Plank
3 Sets
Barbell Deadlift
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Day 5
Legs & Arms
Est. 52 min
10 exercises
Treadmill Running
1 Set
Barbell Deep Squat
3 Sets x 15,12,10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15,12,10 Reps
Calf Press On Leg Press
3 Sets x 15,12,10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15,12,10 Reps
Dumbbell Concentration Curl
3 Sets x 15,12,10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15,12,10 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 10
AOI by Gans022
Est. 52 min
11 exercises
Barbell Incline Bench Press
3 Sets x 15,12,10 Reps
Smith Machine Bench Press
3 Sets x 15,12,10 Reps
Smith Machine Shoulder Press
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 15,12,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 15,12,10 Reps
