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Fat Burn - Gain muscle mass
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Fat Burn - Gain muscle mass routine by robucristian is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For the cardio days needs to do interval/sprint. 1 minute rest - 1 minute sprint. Needs to be minim 13 and maxim 15 sprint intervals
Routine detail
Mon
Chest-Triceps
Est. 63 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Tue
Shoulders-Biceps-Cardio
Est. 51 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Recumbent Bike
1 Set
Wed
Legs-Abs
Est. 77 min
11 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Thu
Shoulders-Triceps-Cardio
Est. 58 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Stationary Bike
1 Set
Fri
Back-Biceps
Est. 98 min
14 exercises
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
