Fat Burning & Muscle Building 2018
Cutting
Beginner
Machine strength
Plan Details
The Fat Burning & Muscle Building 2018 routine by ashik13 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
24 WEEK: ~>1 Week- Warm-up ~>22 week-Repetition ~>1 week- Yoga You need to be committed. It's going to hurt! Proven weight loss through Muscle Building.
Routine detail
Day 1
CHEST
Est. 45 min
7 exercises
Push-Up
3 Sets x 10 Reps
Hundreds
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Day 2
LEGS & BACK
Est. 45 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Day 3
CARDIO
Est. 23 min
4 exercises
Sworkit: Cardio
1 Set
Treadmill Running
1 Set
Barbell Glute Bridge
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Day 4
BACK & SHOULDER
Est. 45 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Day 5
ARMS
Est. 45 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Abdominal Hip Roll
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
