5 weeks routine I
Cutting
Advanced
Barbell
Plan Details
The 5 weeks routine I routine by alexander.smeshnoy is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest Back
Est. 89 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Dumbbell Incline Fly
5 Sets x 20 Reps
Cable Seated Wide Grip Row
5 Sets x 15 Reps
Hanging Pike
3 Sets x 30 Reps
Day 2
Arms
Est. 80 min
7 exercises
Barbell Military Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
EZ Bar Curl
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging Pike
3 Sets x 30 Reps
Day 3
Legs
Est. 72 min
7 exercises
Machine Seated Leg Curl
6 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
6 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Air Bike
3 Sets x 30 Reps
Day 4
Cardio+Abs
Est. 88 min
7 exercises
Jump Rope
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Air Bike
3 Sets x 8 Reps
Hanging Pike
3 Sets x 30 Reps
Hanging Pike
3 Sets x 30 Reps
