Fat Loss and Muscle Build
General
Intermediate
Dumbbell
Plan Details
The Fat Loss and Muscle Build routine by JohnnyCouz is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
Fat Loss and Muscle Build
36 exercises
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Dumbbell Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Tue
Rest
0 exercises
This day is empty
Wed
Fat Loss and Muscle Build Copy
36 exercises
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Dumbbell Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Thu
Rest
0 exercises
This day is empty
Fri
Fat Loss and Muscle Build Copy Copy
36 exercises
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Dumbbell Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Sat
Fat Loss and Muscle Build Copy Copy Copy
36 exercises
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Dumbbell Bench Press
1 Set x 30 Reps
Dumbbell Bent-Over Row
1 Set x 30 Reps
Dumbbell Shoulder Press
1 Set x 30 Reps
Reverse Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Dumbbell Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Kettlebell Goblet Squat
1 Set x 30 Reps
Barbell Romanian Deadlift
1 Set x 30 Reps
Machine Calf Raise
1 Set x 30 Reps
Weighted Crunch
1 Set x 30 Reps
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Dumbbell Reverse Lunge
1 Set x 30 Reps
Push-Up
1 Set x 30 Reps
Dumbbell Reverse Fly
1 Set x 30 Reps
Plank
1 Set
Sun
Rest Copy
0 exercises
This day is empty
