Fat Burning & Muscle Building 2017
General
Beginner
Dumbbell
Plan Details
The Fat Burning & Muscle Building 2017 routine by ashik13 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
18 WEEK: ~>1 Week- Warm up ~>16 week-Repetition ~>1 week-Full rest You need to be committed. It's going to hurt ! Proven weight loss through Muscle Building. Start Date: December 2016.
Routine detail
Day 1
CHEST
Est. 56 min
9 exercises
Dynamic Chest Stretch
2 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Glute Kickback
2 Sets x 12 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Day 2
LEGS & BACK
Est. 68 min
10 exercises
Quadricep Stretch
2 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Wall Calf Stretch
1 Set x 8 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Barbell Row
4 Sets x 10 Reps
Stability Ball Weighted Hyperextension
4 Sets x 15 Reps
Stability Ball Back Stretch
2 Sets
Day 3
CARDIO
Est. 68 min
7 exercises
Jump Rope
1 Set
Elliptical Training
1 Set
Bridge
4 Sets
Elliptical Training
1 Set
Treadmill Running
1 Set
Split Jump
2 Sets x 12 Reps
Stationary Bike
1 Set
Day 4
SHOULDER & BACK
Est. 59 min
10 exercises
Seated Trunk Rotation
2 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Side Wrist Pull
1 Set x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 5 Reps
Air Bike
4 Sets x 15 Reps
Back Extension (Prone)
2 Sets
Day 5
ARMS
Est. 55 min
9 exercises
Bicep Stretch
2 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Tricep Side Stretch
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Rolling
2 Sets x 10 Reps
