Anik's Workout Routine
Cutting
Intermediate
Dumbbell
Plan Details
The Anik's Workout Routine routine by anik-dr is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Day 1
Chest and Biceps
Est. 64 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Day 2
Back & Triceps
Est. 70 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Day 4
Shoulder & Triceps
Est. 59 min
8 exercises
Barbell Military Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Legs & Forearm
Est. 54 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Day 7
Rest
Est. 95 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
