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Phase 1: 5 Day Split Banner

Tarnie

Phase 1: 5 Day Split

AUTOPLAY

Cutting

Advanced

Machine strength

Plan Details

The Phase 1: 5 Day Split routine by Tarnie is a 7 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/bikini-competition-workout-plan-p...

https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/bikini-competition-workout-plan-phase-1/

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Phase 1: Monday -Legs/Glutes

Est time: 0 min

25 exercises

Machine Leg Extension Demonstration
Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

1

Reps

15

Interval

00:00

Rest Time

01:00

Machine Leg Extension Demonstration
Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Machine Leg Extension Demonstration
Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

1

Reps

10

Interval

00:00

Rest Time

01:00

Machine Leg Extension Demonstration
Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Machine Leg Extension Demonstration
Machine Leg Extension Demonstration

Machine Leg Extension
Upper Legs

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Machine Seated Leg Curl Demonstration
Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl
Upper Legs

Sets

1

Reps

15

Interval

00:00

Rest Time

01:00

Machine Seated Leg Curl Demonstration
Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl
Upper Legs

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Machine Seated Leg Curl Demonstration
Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl
Upper Legs

Sets

1

Reps

10

Interval

00:00

Rest Time

01:00

Machine Seated Leg Curl Demonstration
Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Machine Seated Leg Curl Demonstration
Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl
Upper Legs

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Smith Machine Squat Demonstration
Smith Machine Squat Demonstration

Smith Machine Squat
Upper Legs

Sets

1

Reps

15

Interval

00:00

Rest Time

01:00

Smith Machine Squat Demonstration
Smith Machine Squat Demonstration

Smith Machine Squat
Upper Legs

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Smith Machine Squat Demonstration
Smith Machine Squat Demonstration

Smith Machine Squat
Upper Legs

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Smith Machine Squat Demonstration
Smith Machine Squat Demonstration

Smith Machine Squat
Upper Legs

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Smith Machine Squat Demonstration
Smith Machine Squat Demonstration

Smith Machine Squat
Upper Legs

Sets

1

Reps

4

Interval

00:00

Rest Time

01:00

Smith Machine Split Squat Demonstration
Smith Machine Split Squat Demonstration

Smith Machine Split Squat
Glutes

Sets

4

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Stiff-Leg Deadlift Demonstration
Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift
Back

Sets

1

Reps

15

Interval

00:00

Rest Time

01:00

Barbell Stiff-Leg Deadlift Demonstration
Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift
Back

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Barbell Stiff-Leg Deadlift Demonstration
Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift
Back

Sets

1

Reps

10

Interval

00:00

Rest Time

01:00

Barbell Stiff-Leg Deadlift Demonstration
Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift
Back

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Stiff-Leg Deadlift Demonstration
Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift
Back

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

Barbell Hip Thrust Demonstration
Barbell Hip Thrust Demonstration

Barbell Hip Thrust
Glutes

Sets

1

Reps

12

Interval

00:00

Rest Time

01:00

Barbell Hip Thrust Demonstration
Barbell Hip Thrust Demonstration

Barbell Hip Thrust
Glutes

Sets

1

Reps

10

Interval

00:00

Rest Time

01:00

Barbell Hip Thrust Demonstration
Barbell Hip Thrust Demonstration

Barbell Hip Thrust
Glutes

Sets

1

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Hip Thrust Demonstration
Barbell Hip Thrust Demonstration

Barbell Hip Thrust
Glutes

Sets

1

Reps

6

Interval

00:00

Rest Time

01:00

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