GeorgeTryfonos

Apr 29th 2018

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FullBody FatBurn WorkOut

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Wellcome to FatBurn blueprint
Superset , DropSets and 10x10
Cardio= 30min after every workout or 20min HIIT
5X5 SETS will help you keep as much strength as possible while you cutting. Use 70-80% of you 5RM
Important in this routine is nutrition. Try to stay near 40,40,20 (carbs,protein,fats) with -10-15% of your TDEE

Method 1 (Days 1 and 2)
In this 1st and 2nd workout you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc.
Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps.
Do any versions you prefer of the below exercises. Perform 3 sets of each exercise, 6-8 reps per set, except for any bodyweight moves you choose (pull-ups, push-ups, dips, etc.); for these moves, go to failure regardless of how many reps that ends up being.

Method 2 (Day 3 and 4)
This routine involves compound sets where two exercises for the same muscle group are done back-to-back. In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint movement (again, for that same muscle group). In cases of muscle groups like biceps, two single-joint exercises will be used.
Do 2 sets of each exercise and use any version of each exercise you prefer. On exercise 1, do 5-6 reps per set, and on exercise 2 do 12-15 reps. When body weight exercises are used, just go to failure.

Method 3 (Day 5)
For each exercise, perform the following sets. Add weight on each set and rest as little as possible between sets (5-10sec).
Set #1: 20 reps
5sec rest
Set #2: 10 reps
5sec rest
Set #3: 5 reps
10sec rest
After set #3, you have the option of performing two drop sets to finish the exercise:
Drop Set #1: Go to failure using the same weight you did for set #2.
No rest
Drop Set #2: Go to failure using the same weight you did for set #1.

Method 4 (Day 6)
Simple German Volume Training 10x10 with supersets for less time more fat burn

Chest Focus 14 exercises, 1 hr 22 mins

Barbell Bench Press	7x5 reps	rest: 90s
Smith Machine Incline Bench Press (Reverse Grip)	3x8 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 0s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 0s
Barbell Upright Row	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x16 reps	rest: 0s
Machine Seated Calf Raise	3x10 reps	rest: 30s
Reverse Crunch	2x20 reps	rest: 0s
Plank	2x8 reps	rest: 0s
Alternating Heel Touch	2x40 reps	rest: 30s

Deadlift Focus 14 exercises, 1 hr 25 mins

Barbell Deadlift	7x5 reps	rest: 90s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 0s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 0s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 0s
Weight Plate High Front Raise	4x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 0s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 0s
Barbell Wrist Curl (Palms Up)	3x30 reps	rest: 45s
Decline Bench Leg Raise	2x25 reps	rest: 0s
Decline Bench Weighted Twist	2x10 reps	rest: 0s
Machine Back Extension	2x10 reps	rest: 30s

Military Press Focus 18 exercises, 1 hr 39 mins

Smith Machine Shoulder Press	7x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 0s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 45s
Barbell Decline Bench Press	3x6 reps	rest: 0s
Dumbbell Decline Fly	3x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 0s
Cable Shoulder Extension	3x15 reps	rest: 45s
Machine Single-Leg Press	3x6 reps	rest: 0s
Machine Seated Leg Curl	3x15 reps	rest: 45s
Smith Machine Bench Press (Close Grip)	2x6 reps	rest: 0s
Cable High Pulley Tricep Extension	2x15 reps	rest: 45s
Dumbbell Incline Curl	2x6 reps	rest: 0s
Dumbbell Incline Spider Curl	2x15 reps	rest: 45s
Machine Seated Calf Raise	2x6 reps	rest: 0s
Bodyweight Calf Raise	2x30 reps	rest: 30s
Cable Kneeling Crunch	2x20 reps	rest: 0s
Cable Wood Chop	2x20 reps	rest: 0s
Decline Bench Knee Raise	2x20 reps	rest: 30s

Squat Focus 18 exercises, 1 hr 33 mins

Barbell Squat	7x5 reps	rest: 90s
Cable Pull Through	3x6 reps	rest: 0s
Kettlebell Goblet Squat	3x15 reps	rest: 45s
Dumbbell Incline Fly	3x6 reps	rest: 0s
Dumbbell Incline Bench Press	3x15 reps	rest: 45s
Cable Shoulder Extension	3x6 reps	rest: 0s
Chin-Up	3x15 reps	rest: 45s
Cable Front Raise	3x15 reps	rest: 0s
Machine Reverse Fly	3x15 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	2x6 reps	rest: 0s
Dip	2x10 reps	rest: 60s
Preacher Curl Machine	2x6 reps	rest: 0s
Cable One-Arm Bicep Curl	2x10 reps	rest: 45s
	2x20 reps	rest: 0s
Smith Machine Shrug	2x20 reps	rest: 30s
Bench Weighted Decline Crunch	2x15 reps	rest: 0s
Weighted Trunk Rotation	2x10 reps	rest: 0s
Bridge	2x10 reps	rest: 0s

Stamina Drop set Focus 19 exercises, 1 hr 41 mins

Machine Fly	5x10 reps	rest: 0s
Cable Lower Chest Raise	5x10 reps	rest: 0s
Cable Seated Row	5x10 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	5x10 reps	rest: 0s
Machine Leg Press	5x10 reps	rest: 0s
Machine Leg Curl (Prone)	5x10 reps	rest: 0s
Machine Hip Adduction	5x10 reps	rest: 0s
Machine Hip Abduction	5x10 reps	rest: 0s
	5x10 reps	rest: 0s
Cable Rope Deltoid Row	5x10 reps	rest: 0s
Cable Shrug	5x10 reps	rest: 0s
Machine Seated Calf Raise	5x10 reps	rest: 0s
Barbell Tricep Extension (Supine)	5x10 reps	rest: 0s
Machine Dip	5x10 reps	rest: 0s
Cable Bicep Curl (Close Grip)	5x10 reps	rest: 0s
Barbell Bicep Curl (Wide Grip)	5x10 reps	rest: 0s
Barbell Reverse Curl	5x10 reps	rest: 0s
Cable Kneeling Crunch	5x10 reps	rest: 0s
Cable Reverse Wood Chop	5x10 reps	rest: 0s

10x10 SuperSets 14 exercises, 2 hrs 17 mins

Barbell Front Squat	5x10 reps	rest: 0s
Plank	5x10 reps	rest: 75s
Barbell Sumo Deadlift	5x10 reps	rest: 60s
Reverse Hyper (Flat Bench)	5x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 0s
Cable V Bar Pulldown	5x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 60s
Leverage Machine Iso Row	5x10 reps	rest: 60s
Smith Machine Shoulder Press	5x10 reps	rest: 0s
Cable Upright Row	5x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	5x10 reps	rest: 0s
Dumbbell Alternating Front Raise	5x10 reps	rest: 60s
Cable Shoulder Extension	10x10 reps	rest: 0s
Cable Bicep Curl (Supine Close Grip)	10x10 reps	rest: 45s