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Agonist/ Antagonist Workout
Cutting
Intermediate
Barbell
Plan Details
The Agonist/ Antagonist Workout routine by Trav_80 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This routine is made to add lean mass while cutting body fat. Low rests, supersets, antagonist/agonist muscle groups. HIIT 5 DAYS A WEEK ALSO. Cardio Acceleration on leg days.
Routine detail
Day 1
Chest/Back
Est. 180 min
11 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Running
1 Set
T Bar Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 15 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 15 Reps
Day 2
Leg Day
Est. 149 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Day 3
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 4
BIG 3
Est. 143 min
4 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Day 5
Arms/Shoulders
Est. 173 min
11 exercises
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
