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5 day couples split
Cutting
Intermediate
Machine strength
Plan Details
The 5 day couples split routine by jldemoss08 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Back
Est. 83 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Tue
Legs
Est. 91 min
12 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Bench Squat
3 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Wed
Shoulders & Triceps
Est. 93 min
15 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Thu
Chest & Biceps
Est. 109 min
15 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Sat
Abs & Core
Est. 104 min
16 exercises
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Side Bridge
3 Sets
Superman
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
