16-Weeks to Muscle gain/ Fat loss
Cutting
Intermediate
Dumbbell
Plan Details
The 16-Weeks to Muscle gain/ Fat loss routine by avhariprasad is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine requires to have atleast 100g of protein per day. and increase by 25g per 4 weeks. You may increase the reps by 2-3 per week.
Routine detail
Mon
Biceps, Triceps
Est. 111 min
17 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 8 Reps
Tue
Cardio, Abs, Forearms
Est. 40 min
7 exercises
Crunch with Hands Overhead
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
Shoulder, Back
Est. 79 min
12 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Thu
Cardio, Abs, Forearms
Est. 0 min
0 exercises
This day is empty
Fri
Chest, Legs,
Est. 47 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Sat
Cardio, Abs, Glutes
Est. 25 min
4 exercises
Barbell Kneeling Squat
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bridge
3 Sets
Knee to Chest (Supine)
3 Sets x 8 Reps
