5 Day Split - Cutting
Cutting
Intermediate
Machine strength
Plan Details
The 5 Day Split - Cutting routine by josh22338 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Warm up with 15 minutes cardio. Cooldown with 10 minutes skipping.
Routine detail
Day 1
Arms
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
Legs
10 exercises
Barbell Squat
4 Sets x 20,15,12,10 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 20,15,12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,10 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Machine Calf Raise
3 Sets x 20,15,12 Reps
Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Day 3
Chest
8 exercises
Dumbbell Incline Bench Press
4 Sets x 15,12,12,10 Reps
Dumbbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Decline Press
3 Sets x 15,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Day 4
Back
8 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Day 5
Shoulders
8 exercises
Machine Shoulder Press
4 Sets x 15,12,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Dumbbell Front Raise
3 Sets x 15,12,10 Reps
Machine Reverse Fly
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Decline Crunch
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
