MY 5 Day Cut
Cutting
Intermediate
None
Plan Details
The MY 5 Day Cut routine by adufrene is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Recommended Supplements Whey Protein, Multivitamin, Fish Oil
Routine detail
Day 1
Chest, Shoulders, & Triceps Dumbbell Workout
Est. 35 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Day 2
Legs & Core Dumbbell Workout
Est. 48 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Squat
2 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Weighted Crunch
2 Sets x 20 Reps
Side Plank
2 Sets x 20 Reps
Day 3
Back & Biceps Dumbbell Workout
Est. 35 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Day 4
Legs & Core Dumbbell Workout
Est. 43 min
7 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Plank
2 Sets
Day 5
Complete Upper Body Dumbbell Workout
Est. 37 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
