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Get Fit not Fat
AUTOPLAYAUDIO TIP
General
Intermediate
Body
Plan Details
The Get Fit not Fat routine by anas.nadeem.pe is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Simple workout plan targeting major groups of muscle. The plan covers 6 days a week. Ensure 20 mins of cardio at the end of workout.
Routine detail
Mon
Chest
Est. 63 min
10 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Tue
Back
Est. 88 min
14 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Wed
Shoulders
Est. 63 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Thu
Biceps
Est. 50 min
8 exercises
Cable Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Fri
Triceps
Est. 50 min
8 exercises
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Sat
Legs and Glutes
Est. 100 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Kneeling Back Stretch
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
