single group and cardio
Cutting
Beginner
Machine strength
Plan Details
The single group and cardio routine by Muhammad_Helal is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
One group + Cardio-HIIT
Routine detail
Mon
Back
Est. 101 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 1 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Walking
1 Set
Tue
Shoulders & abs
Est. 122 min
11 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Crunch
4 Sets x 25 Reps
Walking
1 Set
Wed
Arms
Est. 108 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Kneeling Tricep Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Walking
1 Set
Thu
Cardio
Est. 115 min
3 exercises
Indoor Cycling
1 Set
Elliptical Training
1 Set
Walking
1 Set
Sat
Legs
Est. 110 min
8 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 25 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 18 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Raise
4 Sets x 25 Reps
Walking
1 Set
Sun
Chest & abs
Est. 108 min
10 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Push-Up
3 Sets x 1 Reps
Bench Leg Raise (Supine)
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Sit-Up
4 Sets x 25 Reps
Walking
1 Set
