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c.hamm2's 5 Days Plan

c.hamm2

May 7th 2023

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c.hamm2's 5 Days Plan

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4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Workout with focus areas per day and light cardio on rest days. Low sets for beginners, increase as you get more comfortable.

Monday
Friday
Wednesday
Tuesday
Thursday

Shoulders, Arms, Chest 9 exercises, 41 mins

	Machine Seated Row	3x10 reps	rest: 15s
	Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 15s
	Machine Bench Press	3x10 reps	rest: 15s
	Machine Dip	3x10 reps	rest: 15s
	Machine Reverse Fly	3x10 reps	rest: 15s
	Dumbbell Tricep Extension	3x10 reps	rest: 15s
	Machine Lat Pulldown	3x10 reps	rest: 15s
	Machine Fly	3x10 reps	rest: 15s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 15s

Cardio 1 exercises, 31 mins

1x0 reps

rest: 30s

Back & Core 7 exercises, 48 mins

	Leg Raise	6x10 reps	rest: 15s
	Alternating Heel Touch	6x10 reps	rest: 15s
	Weight Plate Rotation	6x10 reps	rest: 15s
	Toe Touches	6x10 reps	rest: 15s
	Dumbbell Side Bend	6x10 reps	rest: 15s
	Dumbbell Deadlift	6x10 reps	rest: 15s
	Machine Seated Row	6x10 reps	rest: 15s

Cardio 1 exercises, 31 mins

1x0 reps

rest: 30s

Booty & Legs 7 exercises, 32 mins

	Single-Leg Glute Bridge	3x10 reps	rest: 15s
	Machine Hip Abduction	3x10 reps	rest: 15s
	Machine Hip Adduction	3x10 reps	rest: 15s
	Cable Hip Abduction	3x10 reps	rest: 15s
	Machine Leg Press	3x10 reps	rest: 15s
	Dumbbell Step-Up	3x10 reps	rest: 15s
	Kettlebell Goblet Squat	3x10 reps	rest: 15s

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