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180° Cutting fat & weight Loss Routine- D5
Cutting
Advanced
Machine strength
Plan Details
The 180° Cutting fat & weight Loss Routine- D5 routine by kmasri is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. This routine is a cutting routine that is focused around losing fat (with diet like Clean cut) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss, however this Cardio can be replaced by your favorite Class workout ex: Trx, Pump Core, insanity... This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is similar to Compound movements, sometimes this movements are used in Cross-fit. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storage's usually at the end of the Workout because, the last fuel cells have been burned on the weights workout, so the goal of the last cardio is to "attack" directly the Fat Cells. *Note* Diet is key for any routine that is meant to lean out the stomach and belly. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods, white meats) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine. Goal of 1 Kilogram off each week. If you don't lose 1Kg then the Cardio should be increase and the missing Grams added to next week.
Routine detail
Day 1
Chest and Triceps
Est. 108 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Elliptical Training
1 Set
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Day 2
Shoulders
Est. 95 min
8 exercises
Walking
1 Set
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Back and Biceps
Est. 111 min
11 exercises
Rowing
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Walking
1 Set
Day 4
Legs and Glutes
Est. 93 min
9 exercises
Walking
1 Set
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Legs and Abs
Est. 146 min
14 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 120 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
