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Buns guns 1,3,5,7*
Cutting
Intermediate
Machine strength
Plan Details
The Buns guns 1,3,5,7* routine by JwooLKN is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders/arms/abs
Est. 84 min
13 exercises
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
HIIT- 30min.
1 Set
Barbell Front Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Tue
Legs/glutes/calves
Est. 67 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
hip circle clamshells
3 Sets x 12 Reps
hip circle lateral side step
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
interval cardio 30 min
1 Set
one leg hip thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bodyweight Walking Lunge
2 Sets x 15 Reps
barbell bench step up/reverse lunge combo
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Wed
Back/chest
Est. 64 min
10 exercises
Plyo Push-Up
3 Sets x 12 Reps
dumbbell push-up row combo
3 Sets x 15 Reps
interval cardio 30 min
1 Set
cable flye
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
sitting dual cable pulldown
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Fri
Arms/abs
Est. 69 min
10 exercises
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 20 Reps
HIIT- 30min.
1 Set
Cable Bicep Curl
3 Sets x 12 Reps
barbell curl 21s
3 Sets x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Sat
Glutes/hams/calves
Est. 77 min
9 exercises
Bulgarian split squats
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
barbell reverse lunge
3 Sets x 15 Reps
barbell pulse squat
3 Sets
barbell hip thrust with hip circle
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
7 Sets x 12 Reps
