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Five Days a Week Shred
Cutting
Advanced
Machine strength
Plan Details
The Five Days a Week Shred routine by ruberhelios is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest, Abs and Cardio
Est. 108 min
11 exercises
Jumping Jacks
3 Sets
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 2
Shoulder, Delts and Cardio
Est. 110 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Shoulder Stretch
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Arms, Abs and Cardio
Est. 144 min
13 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
Legs
Est. 74 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 12 Reps
Day 5
Lats, Back, Abs, and Cardio
Est. 137 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Treadmill Running
1 Set
