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5 Day split
AUTOPLAYAUDIO TIP
Cutting
Advanced
Dumbbell
Plan Details
The 5 Day split routine by nithin.extreme is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
5 day upper body lower body split. this is suitable to intermediate to advanced. Pair this with your regular cardio. 20 mins daily.
Routine detail
Day 1
upper 1
Est. 49 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 2
lower 1
Est. 50 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Day 3
upper 2
Est. 38 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 4
lower 2
Est. 50 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Day 5
core and cardio
Est. 44 min
7 exercises
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
