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Fat Loss and Muscle Build Banner

JohnnyCouz

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 a intermediate level plan to achieve general fitness goals.

Plan Description

This routine is filled with the eligible exercises for the Flexible February monthly challenge. Cop...

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.

Mon

Tue

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Fri

Sat

Sun

Fat Loss and Muscle Build

36 exercises

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Bent-Over Row Demonstration
Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row
Back

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Shoulder Press Demonstration
Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Reverse Crunch Demonstration
Reverse Crunch Demonstration

Reverse Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Bent-Over Row Demonstration
Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row
Back

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Shoulder Press Demonstration
Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Reverse Crunch Demonstration
Reverse Crunch Demonstration

Reverse Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Bent-Over Row Demonstration
Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row
Back

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Shoulder Press Demonstration
Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Reverse Crunch Demonstration
Reverse Crunch Demonstration

Reverse Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Kettlebell Goblet Squat Demonstration
Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Barbell Romanian Deadlift Demonstration
Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Calf Raise Demonstration
Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise
Lower Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Weighted Crunch Demonstration
Weighted Crunch Demonstration

Weighted Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Kettlebell Goblet Squat Demonstration
Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Barbell Romanian Deadlift Demonstration
Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Machine Calf Raise Demonstration
Machine Calf Raise Demonstration

Machine Calf Raise
Lower Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Weighted Crunch Demonstration
Weighted Crunch Demonstration

Weighted Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Kettlebell Goblet Squat Demonstration
Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Barbell Romanian Deadlift Demonstration
Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Machine Calf Raise Demonstration
Machine Calf Raise Demonstration

Machine Calf Raise
Lower Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Weighted Crunch Demonstration
Weighted Crunch Demonstration

Weighted Crunch
Abs

Sets

1

Reps

30

Interval

00:00

Rest Time

02:00

Dumbbell Reverse Lunge Demonstration
Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Push-Up Demonstration
Push-Up Demonstration

Push-Up
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Reverse Fly Demonstration
Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Plank Demonstration
Plank Demonstration

Plank
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

02:00

Dumbbell Reverse Lunge Demonstration
Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Push-Up Demonstration
Push-Up Demonstration

Push-Up
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Reverse Fly Demonstration
Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Plank Demonstration
Plank Demonstration

Plank
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

02:00

Dumbbell Reverse Lunge Demonstration
Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge
Upper Legs

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Push-Up Demonstration
Push-Up Demonstration

Push-Up
Chest

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Dumbbell Reverse Fly Demonstration
Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly
Shoulders

Sets

1

Reps

30

Interval

00:00

Rest Time

00:20

Plank Demonstration
Plank Demonstration

Plank
Abs

Sets

1

Reps

8

Interval

00:00

Rest Time

00:00

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