Shannon's Muscle Building Fat Burner
General
Advanced
Machine strength
Plan Details
The Shannon's Muscle Building Fat Burner routine by shannonlbranch is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Intensive full body programme to build muscle and burn fat long workouts but worth it in the end, test your strength and endurance
Routine detail
Mon
Chest and Back
Est. 71 min
11 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Kneeling Cable Lat Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Step Machine
1 Set
Tue
Quads and Core
Est. 84 min
15 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Weight Plate Sissy Squat
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank Drag
3 Sets x 10 Reps
Plank
3 Sets
Cable Upward Chop
3 Sets x 10 Reps
KettleBell Crunch
3 Sets x 10 Reps
Wed
Shoulders And Arms
Est. 70 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Running
1 Set
Thu
Back,Chest,Core And Cardio
Est. 88 min
13 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Wide Grip Row
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Plank
3 Sets
Bench Crunch
3 Sets x 10 Reps
Walking
1 Set
Fri
Hams, Glutes And Core
Est. 90 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Sat
Shoulders And Arms
Est. 82 min
14 exercises
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Cuban Press
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Cable Reverse Curl
2 Sets x 10 Reps
Cable Preacher Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Walking
1 Set
