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Matt's 5 Day Split with Cardio
AUDIO TIP
Cutting
Intermediate
None
Plan Details
The Matt's 5 Day Split with Cardio routine by MatthewWarf is a 12 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
A weekly training routine that will help get you past that plateau you've been struggling with and will challenge you to get to the next level
Routine detail
Mon
PM Insanity Max 30 - Cardio Challenge
Est. 31 min
1 exercise
Aerobics
3 Sets
Mon
AM Chest and Back
Est. 96 min
9 exercises
Treadmill Running
3 Sets
Smith Machine Bench Press
4 Sets x 12,10,8,6 Reps
Smith Machine Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Dip
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Tue
PM Insanity Max 30 - Tabata Power
Est. 2 min
1 exercise
Aerobics
3 Sets
Tue
AM Legs and Abs
Est. 101 min
12 exercises
Treadmill Running
3 Sets
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 12,10,8,6 Reps
Prisoner Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Raise
4 Sets x 12,10,8,6 Reps
Wed
PM Insanity Max 30 - Sweat Intervals
Est. 2 min
1 exercise
Aerobics
3 Sets
Wed
AM Arms
Est. 90 min
10 exercises
Treadmill Running
3 Sets
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl
4 Sets x 12,10,8,6 Reps
Machine Assisted Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Thu
PM Insanity Max 30 - Tabata Power
Est. 5 min
1 exercise
Aerobics
3 Sets
Thu
AM Cardio
Est. 72 min
1 exercise
Treadmill Running
3 Sets
Fri
PM Insanity Max 30 - Friday Fight Round 1
Est. 2 min
1 exercise
Aerobics
3 Sets
Fri
AM Shoulders and Back
Est. 111 min
11 exercises
Treadmill Running
3 Sets
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Smith Machine Shrug
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Machine Assisted Dip
4 Sets x 12,10,8,6 Reps
Sat
AM Chest and Legs
Est. 168 min
11 exercises
Treadmill Running
3 Sets
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Assisted Dip
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Step-Up
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Machine Incline Chest Press
4 Sets x 12,10,8,6 Reps
Bench Push-Up
4 Sets x 12,10,8,6 Reps
Sun
Cardio
Est. 72 min
1 exercise
Treadmill Running
3 Sets
