10 Pound / month challenge
Cutting
Intermediate
Machine strength
Plan Details
The 10 Pound / month challenge routine by dompricee01 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Use this workout plan along with a clean diet to lose up to 10 pounds a month!
Routine detail
Mon
Push
Est. 0 min
10 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
Tue
1
Est. 0 min
0 exercises
This day is empty
Wed
Pull
Est. 0 min
10 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Leverage Machine Shrug
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Walking
1 Set
Thu
Legs 1
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Fri
2
Est. 0 min
0 exercises
This day is empty
Sat
Upper Body
Est. 0 min
13 exercises
Preacher Curl Machine
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Step Machine
1 Set
Sun
Legs 2
Est. 0 min
8 exercises
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
90/90 Hamstring Stretch
3 Sets x 15 Reps
Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
