5 Day Intensive
Cutting
Beginner
Dumbbell
Plan Details
The 5 Day Intensive routine by kelechiigbanigbor is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Full Body 1
Est. 99 min
12 exercises
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Indoor Cycling
1 Set
Walking
1 Set
Plank
3 Sets
Toe Touch Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Tue
Abb and Back day
Est. 127 min
14 exercises
Walking
1 Set
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Squat
4 Sets x 10 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Indoor Cycling
1 Set
Plank
3 Sets
Hare Pose
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Wed
Cardio Day
Est. 101 min
12 exercises
Walking
1 Set
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Indoor Cycling
1 Set
Plank
3 Sets
Revolved Abdomen Pose
3 Sets x 8 Reps
Camel Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Fri
Intensive Cardio
Est. 130 min
8 exercises
Walking
1 Set
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
Plank
4 Sets
Double Leg Stretch
4 Sets x 8 Reps
Pilates
1 Set
Sat
full body
Est. 146 min
14 exercises
Walking
1 Set
Kettlebell Renegade Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Kettlebell Front Squat
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Hip Stretch
4 Sets x 8 Reps
Shoulder Stretch
4 Sets x 8 Reps
Back Stretch
4 Sets x 8 Reps
Seated Floor Hamstring Stretch
4 Sets x 8 Reps
