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Parisa's Workout
Cutting
Advanced
Machine strength
Plan Details
The Parisa's Workout routine by ParisaGh is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Day 1
Arms & Shoulders
Est. 61 min
9 exercises
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Day 1
Abs & Cardio (everyday)
Est. 141 min
14 exercises
Running
1 Set
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Cable Crunch Kneeling Rotation
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable One-Arm Side Bend
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Barbell Seated Twist
3 Sets x 100 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Plank
3 Sets
Side Bridge
3 Sets
Day 2
Chest
Est. 46 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 3
Legs & Back
Est. 133 min
15 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Stretches, Core & Yoga
Est. 38 min
17 exercises
Warrior Pose
1 Set x 10 Reps
Warrior 2 Pose
1 Set x 10 Reps
Side Angle Pose With Rotation
1 Set x 10 Reps
Mighty Pose
1 Set x 10 Reps
Standing Forward Bend
1 Set
Triangle Pose
1 Set x 10 Reps
Lizard Pose
1 Set
Pigeon Pose
1 Set
Straddle Stretch
1 Set x 10 Reps
Plank
1 Set
Locust Pose
1 Set x 10 Reps
Bow Pose
1 Set
Boat Pose
1 Set x 10 Reps
Upward Facing Bow Pose
1 Set
Hero Pose
1 Set x 10 Reps
Downward Facing Dog
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
