CUTBULK 2016
General
Intermediate
Dumbbell
Plan Details
The CUTBULK 2016 routine by Fgroia is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A five day routine, focusing on volume training, good for cutting or bulking, diet is the main changer
Routine detail
Day 1
DELTS + TRAPS
Est. 87 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Reverse Fly
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Upright Row
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Barbell Behind the Back Shrug
3 Sets x 15,12,10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Elliptical Training
1 Set
Plank
1 Set
Day 2
CHEST
Est. 88 min
9 exercises
Dumbbell External Rotation
2 Sets x 25 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12,10,10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbell Pullover
3 Sets x 20,15,12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
BICEP + TRICEP + ABS
Est. 84 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
LEGS CALF
Est. 24 min
5 exercises
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Barbell Squat
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 5
BACK + ABS
Est. 76 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 30,25,20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Elliptical Training
1 Set
