Nam's weight loss
Cutting
Intermediate
Machine strength
Plan Details
The Nam's weight loss routine by mikenhu is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Abs
Est. 28 min
3 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Any
Legs
Est. 58 min
6 exercises
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Barbell Split Clean
4 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Any
Shoulder day
Est. 62 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Any
Back & Calf
Est. 68 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 12 Reps
Any
Biceps and triceps
Est. 71 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Chest day
Est. 46 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
