Workout to Increase strength and Muscle Mass
Cutting
Intermediate
Dumbbell
Plan Details
The Workout to Increase strength and Muscle Mass routine is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
My customized workout for lean fitness helpful to badminton players . Main focus is fat loss while gaining muscle
Routine detail
Mon
Chest and Abs
Est. 117 min
15 exercises
Push-Up
2 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Smith Machine Bench Press
3 Sets x 20 Reps
Decline Superset
1 Set x 90 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Cross Mountain
3 Sets x 20 Reps
Weighted Trunk Rotation
2 Sets x 20 Reps
Barbell Bending
2 Sets x 20 Reps
Plank
1 Set
Tue
Back
Est. 53 min
7 exercises
Pull-Up
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Wed
Legs and Abs
Est. 101 min
15 exercises
Push-Up
1 Set x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 20 Reps
leg press
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Calf Raises
2 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Situps with plates
2 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Cross Mountain
3 Sets x 20 Reps
Air Bike
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Stability Ball Wood Chop
1 Set x 20 Reps
Side Plank
1 Set x 20 Reps
Thu
Bicep and Triceps
Est. 126 min
16 exercises
Push-Up
1 Set x 15 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Wrist Roller
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
Cable High Pulley Tricep Extension
3 Sets x 20 Reps
Bench Dip
2 Sets x 20 Reps
Fri
Shoulders and Abs
Est. 112 min
17 exercises
Pull-Up
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Decline Superset
1 Set x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Hanging Knee Raise Rotation
1 Set x 20 Reps
Leg Raise
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Situps with plates
3 Sets x 15 Reps
Cross Mountain
3 Sets x 15 Reps
Barbell twisting
2 Sets x 20 Reps
Plank
1 Set
Side Plank
2 Sets x 20 Reps
Sat
Legs
Est. 56 min
8 exercises
Barbell Squat
4 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 8 Reps
leg press
3 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Raises
2 Sets x 15 Reps
Wall Squat
2 Sets
Sun
REST
Est. 0 min
0 exercises
This day is empty
