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Pound Shedder
Cutting
Intermediate
Machine strength
Plan Details
The Pound Shedder routine by cptasker is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine to cut fat and maintain lean muscle
Routine detail
Day 1
Chest and Triceps
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Cardio and Abs
Est. 92 min
6 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Swimming
1 Set
Day 3
Back and Biceps
Est. 51 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 4
Legs and Shoulders
Est. 86 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Day 5
Cardio and Glutes
Est. 80 min
4 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
Stationary Bike
1 Set
