AyoubAfn 5 Days Plan

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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

Ayoub routine my workout routine see if it fits you hopefully you will like it because i do it every week and good results

Legs - Calves 8 exercises, 1 hr 45 mins

Shoulders - Abs 9 exercises, 1 hr 50 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x8 reps	rest: 3s
Barbell Front Raise	4x8 reps	rest: 30s
Cable Front Raise	4x8 reps	rest: 30s
Cable Upright Row	4x8 reps	rest: 30s
Cable Rope Face Pull	4x8 reps	rest: 30s
Machine Deltoid Raise	4x8 reps	rest: 30s
Pull-Up	6x8 reps	rest: 30s
Running	1x0 reps	rest: 60s

Chest - Biceps 10 exercises, 2 hrs 1 min

Dumbbell Incline Bench Press	5x15 reps	rest: 30s
Smith Machine Bench Press	4x12 reps	rest: 3s
Dumbbell Fly	4x8 reps	rest: 30s
Dumbbell Bench Press	4x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Barbell Curl	4x15 reps	rest: 30s
Barbell Reverse Curl	3x8 reps	rest: 30s
Preacher Curl Machine	3x8 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
Running	1x0 reps	rest: 60s

Thursday: Legs - Calves 7 exercises, 45 mins

Barbell Deadlift	5x12 reps	rest: 30s
Hack Squat	4x8 reps	rest: 30s
Machine Leg Curl (Prone)	4x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Barbell Bulgarian Split Squat	3x8 reps	rest: 30s
Machine Calf Press	6x8 reps	rest: 30s

Friday: Back - Triceps 11 exercises, 1 hr 55 mins

Barbell Bent-Over Row	4x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 30s
Dumbbell Pullover	4x8 reps	rest: 3s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Machine Seated Row	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Bench Dip	3x8 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 3s
Running	1x0 reps	rest: 60s