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5 Day Weights
Cutting
Intermediate
Dumbbell
Plan Details
The 5 Day Weights routine by MaryellenFickertZack is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest
Est. 46 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
decline hammer strength machine
3 Sets x 12 Reps
Pec deck
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Day 2
Shoulders
Est. 240 min
7 exercises
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 1215 Reps
Dumbbell Seated Shoulder Press
4 Sets x 1012 Reps
Dumbbell One-Arm Front Raise
4 Sets x 810 Reps
Dumbbell Reverse Fly
4 Sets x 1215 Reps
Barbell Upright Row
4 Sets x 1012 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Legs
Est. 42 min
6 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 4
Back
Est. 47 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Day 5
Arms
Est. 74 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
