Werner's Path to Excellence Fitness Routine
Shared By : Justin Werner
Frequency : 5 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 1 / 336

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Description

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 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 45 sec 12 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 45 sec 12 3 Progress Chart

Triceps

Dip Dip 45 sec 12 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 60 sec 12 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 15 3 Progress Chart

Abs

Crunches Crunches 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 2 Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 45 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 45 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 12 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 45 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 45 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 12 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Day 3 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 45 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 45 sec 12 3 Progress Chart

Biceps

Dumbbell Twisting Standing Curl Dumbbell Twisting Standing Curl 45 sec 6 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 45 sec 6 3 Progress Chart

Back

Machine Assisted Hammer Grip Pull Up Machine Assisted Hammer Grip Pull Up 45 sec 12 3 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 45 sec 12 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 12 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 12 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 15 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 4 Shoulders
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 45 sec 12 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 12 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 45 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 45 sec 15 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 3 Progress Chart

Abs

Scissor Kick Scissor Kick 45 sec 15 3 Progress Chart

Abs

Toe Touchers Toe Touchers 45 sec 15 3 Progress Chart

Cardio

Rowing Rowing 30 min - - Progress Chart
Day 5 Full Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 12 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 3 Progress Chart

Chest

Dumbbell One Arm Bench Press Dumbbell One Arm Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 20 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 60 sec 20 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart