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5 week Fat Loss/Cutting Routine**
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The 5 week Fat Loss/Cutting Routine** routine by jjgilbreath is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
45 minutes of cardio before every workout. I have listed the elliptical. I perform my elliptical workout on the interval setting. Feel free to change the cardio portion to whatever you like as long as it is performed moderate to high intensity for a solid 45 minutes. Weight portion: There will be 3 sets of 8-10 reps each exercise. Start first set with a heavy-comfortable weight and increase weight with each following set. The goal is exhaustion by the last rep. Pattern I will be following is 1 day on-1 day off-2 days on-1 day off-2 days on. so 1-0-2-0-2 This is a 5 week routine. This is for cutting fat and building lean muscle.
Routine detail
Day 1
Chest & Triceps
Est. 154 min
14 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Elliptical Training
3 Sets
Day 2
Legs body weight
Est. 73 min
12 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 2
Legs
Est. 111 min
8 exercises
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Walking
1 Set
Day 3
Back & Bicep
Est. 137 min
12 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 4
Low lbs/ max rep
Est. 110 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Day 5
Shoulders
Est. 205 min
13 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Indoor Cycling
3 Sets
Running
3 Sets
Plank
3 Sets
Day 7
Back injury recovery
Est. 87 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Indoor Cycling
1 Set
Day 7
Arms and Abs
Est. 198 min
22 exercises
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Treadmill Running
3 Sets
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 7
Dumbbell chest
Est. 57 min
9 exercises
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Day 7
Home Ab workout
Est. 82 min
14 exercises
Leg Slide
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Plank
3 Sets
Bench Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 7
All Cardio
Est. 240 min
5 exercises
Indoor Cycling
3 Sets
Step Machine
3 Sets
Treadmill Running
1 Set
Rowing
3 Sets
Elliptical Training
3 Sets
