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ABC routine 1
Cutting
Intermediate
Body
Plan Details
The ABC routine 1 routine by Adineshd is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest, shoulders and Triceps
Est. 59 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
Cardio, abs
Est. 48 min
5 exercises
Running
1 Set
Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Crunch
1 Set x 30 Reps
Rotational Crunch
1 Set x 20 Reps
Wed
Quads, hamstring and calves
Est. 42 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Groin Stretch
1 Set x 1 Rep
Thighs stretch
1 Set x 1 Rep
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hamstring Stretch
1 Set x 1 Rep
Thu
Cardio, abs
Est. 72 min
4 exercises
Crunch
1 Set x 30 Reps
Recumbent Bike
1 Set
Crunch
1 Set x 30 Reps
Rotational Crunch
1 Set x 30 Reps
Fri
back, biceps, forearms
Est. 64 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
Ironman
Est. 240 min
8 exercises
Swimming
1 Set
Indoor Cycling
1 Set
Treadmill Running
1 Set
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
