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Lean
Cutting
Intermediate
Machine strength
Plan Details
The Lean routine by Singhfitness is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
For the people who want to loose the fat and gain muscle on the other hand
Routine detail
Mon
Legs
Est. 70 min
5 exercises
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 12 Reps
Dumbbell Walking Lunge
6 Sets x 12 Reps
Machine Leg Curl (Prone)
6 Sets x 12 Reps
Tue
Chest and triceps
Est. 119 min
9 exercises
Dumbbell Bench Press
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Barbell Decline Bench Press
6 Sets x 12 Reps
Machine Fly
6 Sets x 12 Reps
Leverage Decline Chest Press
6 Sets x 12 Reps
Dip
6 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Dumbbell Tricep Extension
6 Sets x 12 Reps
Bench Dip
6 Sets x 12 Reps
Wed
Back and biceps
Est. 122 min
9 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
6 Sets x 12 Reps
T Bar Row
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Dumbbell Alternating Incline Curl
6 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 12 Reps
Cable Dual Overhead Curl
6 Sets x 12 Reps
Fri
forearms and calf
Est. 100 min
8 exercises
Barbell Kneeling Wrist Curl (Palms Up)
6 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
6 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
6 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Barbell Seated Calf Raise
6 Sets x 12 Reps
Sat
Legs and chest
Est. 113 min
8 exercises
Barbell Single-Leg Squat
6 Sets x 12 Reps
Box Jump Multiple Response
6 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
6 Sets x 12 Reps
Cable Mid Chest Crossover
6 Sets x 12 Reps
Leverage Chest Press
6 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
6 Sets x 12 Reps
Machine Inner Chest Press
6 Sets x 12 Reps
Cable Cross-Over
6 Sets x 12 Reps
Sun
Back and triceps
Est. 123 min
9 exercises
Pull-Up (Hammer Grip)
6 Sets x 12 Reps
Machine Lat Pulldown
6 Sets x 12 Reps
Assisted Hyperextension
6 Sets x 12 Reps
Leverage Machine Iso Row
6 Sets x 12 Reps
Barbell Row
6 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
6 Sets x 12 Reps
Tricep Side Stretch
6 Sets x 12 Reps
Dumbbell Rotational Bench Press
6 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
6 Sets x 12 Reps
