Body Fat and Chest Fat Loss
Cutting
Intermediate
Dumbbell
Plan Details
The Body Fat and Chest Fat Loss routine by PanchoElicer is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Full Body workout with focus on fat loss and reduction of chest fat
Routine detail
Mon
Chest/Back
Est. 63 min
9 exercises
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Wed
Delts/Abs
Est. 62 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
Fri
Biceps/Triceps
Est. 58 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Sat
Quads/Abs
Est. 69 min
8 exercises
Dumbbell Pullover
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Sun
Hams/Calves
Est. 61 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Single-Leg Donkey Calf Raise
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
