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Weight Loss and Muscle Tone
General
Intermediate
Dumbbell
Plan Details
The Weight Loss and Muscle Tone routine by mschwantes is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Burn fat and bring them muscles back out.
Routine detail
Day 1
Leg Day
Est. 87 min
9 exercises
Treadmill Running
1 Set
Dumbbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Rotational Step-Up
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Stability Ball Hip Roll
3 Sets x 50 Reps
Cable Wood Chop
4 Sets x 12 Reps
Day 2
Shoulders Day
Est. 82 min
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 50 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 3
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 4
Chest and Back Day
Est. 90 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 50 Reps
Day 5
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 6
Biceps and Triceps Day
Est. 80 min
9 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 50 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
