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Nora first 5 weeks plan
Cutting
Beginner
Machine strength
Plan Details
The Nora first 5 weeks plan routine by musclevan is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Tue
Shoulders
Est. 68 min
5 exercises
Indoor Cycling
1 Set
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Kettlebell One-Arm Split Snatch
4 Sets x 15 Reps
Thu
Biceps
Est. 65 min
5 exercises
Step Machine
1 Set
Cable Standing Curl
4 Sets x 15 Reps
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Close Grip Curl
4 Sets x 15 Reps
Fri
Legs
Est. 74 min
8 exercises
Swimming
1 Set
Machine Leg Extension
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 14 Reps
Machine Seated Leg Curl
3 Sets x 14 Reps
Machine Hip Adduction
3 Sets x 14 Reps
Depth Jump Leap
3 Sets x 14 Reps
Machine Calf Raise
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Sat
Tricep and back
Est. 70 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 14 Reps
Machine Seated Tricep Dip
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Pull-Up
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Kettlebell Alternating Row
3 Sets x 14 Reps
Stability Ball Back Extension
3 Sets x 14 Reps
Sun
Cardio and full body
Est. 84 min
9 exercises
Indoor Cycling
1 Set
Cable Shoulder Extension
3 Sets x 14 Reps
Machine Fly
3 Sets x 14 Reps
Kettlebell One-Arm Jerk
3 Sets x 14 Reps
EZ Bar Curl
3 Sets x 14 Reps
EZ Bar Close Grip Curl
3 Sets x 14 Reps
Hip Abduction
3 Sets x 14 Reps
Jump Squat
3 Sets x 14 Reps
Kettlebell Open Palm Clean
3 Sets x 14 Reps
