German Body Composition
Cutting
Intermediate
Dumbbell
Plan Details
The German Body Composition routine by Ardida is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
GBC 1
Est. 52 min
16 exercises
Barbell Squat
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Tue
Shoulder and ABS
Est. 49 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Wed
GBC 2
Est. 52 min
16 exercises
Barbell Deadlift
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Barbell Deadlift
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Thu
Shoulder and ABS
Est. 54 min
12 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Leg Raise
3 Sets x 8 Reps
Fri
GBC 3
Est. 52 min
16 exercises
Dumbbell Bench Press
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
