Get Lean With Dhananjay
Cutting
Intermediate
Machine strength
Plan Details
The Get Lean With Dhananjay routine by d.dhananjay is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Perform This routine Continuosly and take rest at Sunday, All Workout Should be Done Twice in A day all the best for your goals
Routine detail
Day 1
Legs & Triceps
Est. 124 min
14 exercises
Prisoner Squat
2 Sets x 20 Reps
Jump Squat
2 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Day 2
Back & Biceps - Abs
Est. 137 min
19 exercises
Cable Shoulder Extension
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Leg Raise
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Chest & Shoulder
Est. 139 min
17 exercises
Push-Up
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 30,25,20 Reps
Dumbbell Front Raise
3 Sets x 20,18,15 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Elliptical Training
1 Set
Walking
1 Set
