Werner's Path to Excellence Fitness Routine

Justin Werner

Sep 25th 2019

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Werner's Path to Excellence Fitness Routine

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4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat

Day 1
Day 2
Day 3
Day 4
Day 5

Chest and Triceps 14 exercises, 2 hrs 8 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Barbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Dip	3x12 reps	rest: 45s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s

Legs 15 exercises, 2 hrs 6 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Deep Squat	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Glute Kickback	3x12 reps	rest: 45s
Cable Hip Abduction	3x12 reps	rest: 45s
Machine Hip Abduction	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
Side Plank	3x12 reps	rest: 45s
Leg Raise	3x15 reps	rest: 45s
Dumbbell Side Bend	3x15 reps	rest: 45s
Sit-Up	3x15 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Back and Biceps 13 exercises, 1 hr 58 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Deadlift	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Rotational Curl	3x6 reps	rest: 45s
Dumbbell Hammer Curl	3x6 reps	rest: 45s
Machine Assisted Pull-Up (Hammer Grip)	3x12 reps	rest: 45s
Cable Rope Seated Row	3x12 reps	rest: 45s
Preacher Curl Machine	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s

Shoulders 13 exercises, 1 hr 53 mins

Treadmill Running	1x0 reps	rest: 10s
Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Barbell Shrug	3x12 reps	rest: 45s
Barbell Military Press	3x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 45s
Air Bike	3x15 reps	rest: 45s
Plank	3x12 reps	rest: 45s
Side Plank	3x12 reps	rest: 45s
Scissor Kick	3x15 reps	rest: 45s
Toe Touches	3x15 reps	rest: 45s
Rowing	1x0 reps	rest: 30s

Full Body 17 exercises, 2 hrs 42 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Front Squat	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
Bench Weighted Decline Crunch	3x20 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s