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Juzaam's 5-days with Tabata. Lean gains and short duration.
Cutting
Intermediate
Barbell
Plan Details
The Juzaam's 5-days with Tabata. Lean gains and short duration. routine by Juzaam is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is designed to : - cut body fat. Rest time is always <60 secs and you will sweat a lot - short duration. For those who don't want to spend more than 40 mins working out in the gym. - lean gains. You always try to lift the maximum possible. The architecture is 4x8 or 4xexhaustion. When you are able to perform all 4x8 in a given exercise, it's time to increase the weight. Always keep perfect form. At the end of every lifting session you have to perform a Tabata HIIT (4 minutes 20secs on 10secs off) to increase the after burn effect. You can cycle from 3 to 6 bodyweight exercises. They are listed inside the day named *TABATA*.
Routine detail
Day 1
1 - Chest
Est. 45 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 15 Reps
Aerobics
1 Set
Day 2
2 - Back
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Aerobics
1 Set
Day 3
3 - Shoulders
Est. 44 min
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Aerobics
1 Set
Day 4
4 - Arms
Est. 44 min
6 exercises
Dip
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Aerobics
1 Set
Day 5
5 - Legs
Est. 40 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
Aerobics
1 Set
Day 6
* TABATA *
Est. 34 min
6 exercises
Jump Squat
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
Split Jump
3 Sets x 10 Reps
Burpees (timed)
3 Sets
High Knees
1 Set
Barbell Clean and Jerk
3 Sets x 8 Reps
