Intermittent Fasting + Carb Cycling
Cutting
Intermediate
Machine strength
Plan Details
The Intermittent Fasting + Carb Cycling routine by hashmi.mustafa is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Regular Fast Schedule: 8-9am Coffee 11-12pm Breakfast 3-4pm Lunch 4-6pm Intra+Post Workout 7-8pm Dinner 8pm-11am Food Fast Easy Fast Schedule: 8pm-8am : Fast 8am-12pm : Low insulin diet (Protien+veggies) 12pm-8pm : High fiber+volume carbs (Protien+veggies+oats/beans/brown rice/quinoa) Workout Schedule: 4 day upper/lower body split 2 day cardio 1 day rest
Routine detail
Mon
Chest, Back, Arms
Est. 54 min
9 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Tue
Legs
Est. 42 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Wed
Cardio & Abs
Est. 55 min
5 exercises
Elliptical Training
1 Set
Parallel Bar Leg Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Plank
5 Sets
Thu
Chest, Back, Arms
Est. 54 min
9 exercises
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Fri
Legs
Est. 43 min
7 exercises
Smith Machine Deadlift
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Sat
Cardio & Abs
Est. 69 min
7 exercises
Elliptical Training
1 Set
Barbell Seated Twist
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Plank
5 Sets
Cable Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
