Fat Loss and Muscle Gain
Cutting
Beginner
None
Plan Details
The Fat Loss and Muscle Gain routine by ShadyHGaafer is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Goal: Decrease body fat and increase muscle mass (Body Recomposition). Duration: Start with 6-8 weeks, then consider changing exercises or structure.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 15,15,12 Reps
Barbell Bench Press
3 Sets x 15,15,12 Reps
Cable Cross-Over
3 Sets x 12,10,10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,8,8 Reps
HIIT Treadmill
1 Set
Day 2
Core & Light Cardio
Est. 0 min
6 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 14 Reps
Leg Raise
3 Sets x 15 Reps
Recumbent Bike
1 Set
Day 2
Back & Biceps
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 15,10,10 Reps
Cable Seated Row
3 Sets x 12,12,10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12,10,10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Aerobics
1 Set
Day 3
Legs & Shoulders
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,16,15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12,12,15 Reps
