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AyoubAfn 5 Days Plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The AyoubAfn 5 Days Plan routine by AyoubAfnakar is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Ayoub routine my workout routine see if it fits you hopefully you will like it because i do it every week and good results
Routine detail
Mon
Legs - Calves
Est. 105 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
2 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Running
1 Set
Tue
Shoulders - Abs
Est. 111 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
Pull-Up
6 Sets x 8 Reps
Running
1 Set
Wed
Chest - Biceps
Est. 121 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Running
1 Set
Thu
Thursday: Legs - Calves
Est. 46 min
7 exercises
Barbell Deadlift
5 Sets x 12 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Press
6 Sets x 8 Reps
Fri
Friday: Back - Triceps
Est. 116 min
11 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Running
1 Set
