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Paratrooper Plan
Cutting
Advanced
Barbell
Plan Details
The Paratrooper Plan routine by JustinBartoo is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a 5 day workout routine to help build muscle while also shedding off unwanted poundage to get ripped. On Mondays/Wednesday and Fridays you will be targeting the chest and arms. The only change in the routine that you will see is that for each day, the equipment changes slightly. This is done so that you hit all of the individual parts of the chest and arms muscles throughout your workout routines. For Tuesdays and Thursdays, the main focus will be targeting the back and leg muscles through the use of major muscle building exercises. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. As this is a muscle building and strength gaining routine, the main focus is to perform around 10 to 12 reps per set and doing about 3 to 4 sets per exercise. This will ensure optimal muscle growth as well as calorie burn for fat loss. You aren't performing each exercise individually but you are performing every exercise in a super-set. So the first two exercise in the workout day are in a super-set, followed by a 3 + 4, 5 + 6, 7 + 8, 9 + 10, 11 + 12 and then finished by cardio. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that ripped look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 15 to 30 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.
Routine detail
Mon
Chest and Arms
Est. 75 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Mon
Cardio Sustained Run
Est. 32 min
1 exercise
Treadmill Running
1 Set
Tue
Back and Legs
Est. 78 min
12 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Tue
Cardio Bike
Est. 32 min
1 exercise
Stationary Bike
1 Set
Wed
Chest and Arms
Est. 76 min
12 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Wed
Cardio Interval Run
Est. 32 min
1 exercise
Treadmill Running
1 Set
Thu
Back and Legs
Est. 79 min
12 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Thu
Cardio Rowing
Est. 32 min
1 exercise
Rowing
1 Set
Fri
Chest and Arms
Est. 76 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
