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from FAT to FIT 1/3
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The from FAT to FIT 1/3 routine is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Mein Start: 11.01.2024 / Mein Ende: 16.02.2024
Routine detail
Mon
Upper Body Workout
Est. 0 min
11 exercises
Step Machine
1 Set
3x Warm Up Sets
1 Set
Barbell Military Press
2 Sets x 4 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Wide Grip Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Upper Chest Crossover
2 Sets x 8 Reps
Cable Mid Chest Crossover
1 Set x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
One Arm Supinated Dumbbell Curl
3 Sets x 12 Reps
Tue
Leg Workout A
Est. 0 min
9 exercises
Step Machine
1 Set
3x Warm Up Sets
1 Set
Barbell Sumo Deadlift
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Glute Ham Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
Pull Workout
Est. 0 min
12 exercises
Step Machine
1 Set
Plank
1 Set
Mountain Climber
1 Set x 15 Reps
Lying Corkscrew
1 Set x 10 Reps
Rotational Crunch
1 Set x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Pull-Up
1 Set x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 10 Reps
Cable Shrug-in
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Fri
Push Workout
Est. 0 min
13 exercises
Step Machine
1 Set
Plank
1 Set
Reverse Crunch
1 Set x 10 Reps
Hanging Knee Raise (Rotational)
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 8 Reps
3x Warm Up Sets
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Cross-Over
2 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 20 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Push-Up (Close Hand)
1 Set x 12 Reps
Sat
KILLER-Leg Workout B
Est. 0 min
10 exercises
Step Machine
1 Set
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
3x Warm Up Sets
1 Set
Barbell Squat
1 Set x 4 Reps
Barbell Paused Squat
2 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
