5 Day Weights

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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

Chest 7 exercises, 45 mins

Shoulders 7 exercises, 4 hrs 0 min

Barbell Rear Military Press	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x1215 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x1012 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x810 reps	rest: 30s
Dumbbell Reverse Fly	4x1215 reps	rest: 30s
Barbell Upright Row	4x1012 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 30s

Legs 6 exercises, 41 mins

Barbell Deep Squat	4x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 30s
Hack Squat	4x10 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Calf Raise	3x20 reps	rest: 30s

Back 7 exercises, 46 mins

Barbell Bent-Over Row	4x10 reps	rest: 30s
Pull-Up	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
T Bar Row	4x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Back Hyperextension	3x15 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 30s

Arms 8 exercises, 1 hr 13 mins

Barbell Curl	4x12 reps	rest: 30s
Dumbbell Bicep Curl	4x10 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s
Preacher Curl Machine	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	3x15 reps	rest: 300s