AyoubAfnakar's 5 Days Plan - JEFIT

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AyoubAfnakar's 5 Days Plan - JEFIT

AyoubAfnakar's 5 Days Plan banner

AyoubAfnakar's 5 Days Plan

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The AyoubAfnakar's 5 Days Plan routine by AyoubAfnakar is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Legs - Calves

Est. 105 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

2 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

6 Sets x 8 Reps

Running Demonstration

Running

1 Set

Tue

Shoulders - Abs

Est. 111 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

6 Sets x 8 Reps

Running Demonstration

Running

1 Set

Wed

Chest - Biceps

Est. 121 min

10 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 15 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Running Demonstration

Running

1 Set

Thu

Thursday: Legs - Calves

Est. 46 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

6 Sets x 8 Reps

Fri

Friday: Back - Triceps

Est. 116 min

11 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Running Demonstration

Running

1 Set