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Sky Harmony
Cutting
Intermediate
Dumbbell
Plan Details
The Sky Harmony routine by Shashankdeshmukh is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
GYM losing Body Fat
Routine detail
Mon
Day-1
Est. 70 min
11 exercises
Air Bike
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Tue
Day-2
Est. 82 min
13 exercises
Air Bike
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Wed
Day-3
Est. 82 min
11 exercises
Ab Draw Leg Slide
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Thu
Day-4
Est. 111 min
9 exercises
Leg Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Fri
Day-5
Est. 123 min
10 exercises
Air Bike
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Triangle Pose
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Sat
Day-6
Est. 81 min
11 exercises
Leg Pull-In
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sun
Day-7
Est. 89 min
12 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Air Bike
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable One-Arm High Curl
1 Set x 8 Reps
Alternating Heel Touch
1 Set x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps