Haean Workout Circuit 2.3 Lost Fat.. Form Muscle..
Cutting
Beginner
Machine strength
Plan Details
The Haean Workout Circuit 2.3 Lost Fat.. Form Muscle.. routine by Foirneart is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Circuit Workout for all over body, combine large and small muscle, by adjusting the motion of push and pull exercises. This exercise will reduce body fat levels, while increasing muscle mass. so do not be surprised if your weight does not go down rapidly, because the fat is replaced by muscle mass. You will see results within a period of 3 months, You will see your body begin to form by muscles. so don't give up at the beginning, because there are great results waiting. you can use downstairs rep method, by applying the principle of progressive overload. the exercise schedule has also been adjusted to the time for the muscles to rest, so that muscle growth is more effective. all pain, all gain
Routine detail
Mon
Back, Bicep
Est. 141 min
12 exercises
Indoor Cycling
1 Set
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Elevated Row
5 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Tue
Shoulders, Legs
Est. 153 min
12 exercises
Indoor Cycling
1 Set
Dumbbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 12 Reps
Barbell Upright Row
10 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Wed
Chest, Tricep
Est. 145 min
12 exercises
Indoor Cycling
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
EZ Bar French Press
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Thu
Back, Bicep
Est. 141 min
12 exercises
Indoor Cycling
1 Set
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Elevated Row
5 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Fri
Shoulders, Legs
Est. 152 min
12 exercises
Indoor Cycling
1 Set
Dumbbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
10 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
Sat
Chest, Tricep
Est. 145 min
12 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
EZ Bar French Press
5 Sets x 12 Reps
Indoor Cycling
1 Set
Machine Fly
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Sit-Up
5 Sets x 12 Reps
