Lose Fat
Cutting
Intermediate
Machine strength
Plan Details
The Lose Fat routine by andrewanderson49 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest
Est. 71 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Tue
Arms
Est. 105 min
16 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Wed
Shoulders
Est. 55 min
10 exercises
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Thu
Back and Glutes
Est. 56 min
10 exercises
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Good Morning
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Fri
Legs
Est. 70 min
13 exercises
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Sat
Abs
Est. 47 min
9 exercises
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Oblique Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
