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Jim's 5 Day Weight Loss Plus Building Muscle Routine
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Jim's 5 Day Weight Loss Plus Building Muscle Routine routine by Dwi471 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Comprehensive workout routine combining strength training with cardio which can be easily mastered by beginners with little to no prior experience. Days 1-5 are for Week 1 using progressive amounts of weights. Days 6-8 are for Week 2 during which 5 days of cardio are performed for 1000 calories per day. All workout days, set calorie target for 1 lb/wk weight loss (500 calorie deficit). Do not eat back exercise calories. For non-workout days, set calorie target for maintenance weight. Rinse and repeat.
Routine detail
Day 1
Back
Est. 63 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Smith Machine Bent-Over Row
3 Sets x 6 Reps
Machine Assisted Chin-Up
3 Sets x 6 Reps
Machine Assisted Neutral Grip Pull-Up
3 Sets x 6 Reps
Cable Reverse Crossover
3 Sets x 6 Reps
Day 2
Chest
Est. 62 min
7 exercises
Machine Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Smith Machine Wide Grip Press
3 Sets x 6 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Dumbbell Around the World and Pullover
3 Sets x 6 Reps
Day 3
Legs and Glutes
Est. 71 min
8 exercises
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Smith Machine Front Squat
3 Sets x 6 Reps
Smith Machine Split Squats
3 Sets x 6 Reps
Smith Machine Deadlift
3 Sets x 6 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 6 Reps
Dumbbell Lateral Lunge
3 Sets x 6 Reps
Machine Calf Extensions
3 Sets x 6 Reps
Day 4
Shoulders and Traps
Est. 72 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 6 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Cable Internal Rotation
3 Sets x 6 Reps
Cable External Rotation
3 Sets x 6 Reps
Day 5
Arms and Abs
Est. 86 min
9 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Cable Dual Overhead Curl
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Dumbbell Inner Bicep Curl
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Upward Chop
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 6
Treadmill
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 7
Step Machine
Est. 62 min
1 exercise
Step Machine
1 Set
Day 8
Elliptical
Est. 62 min
1 exercise
Elliptical Training
1 Set
