5 Day Weight Split
DeniseCoady avatar DeniseCoady
Mar 23rd 2019
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5 Day Weight Split

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Low rep/heavy weight
High rep/low weight

HEAVY: Back | Triceps | Abs  7 exercises, 48 mins
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x6 reps

rest: 60s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x6 reps

rest: 60s audio icon
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T Bar Row exercise demonstration
T Bar Row

4x6 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

4x6 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

4x6 reps

rest: 60s audio icon
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Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

4x6 reps

rest: 60s audio icon
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Scissor Kick exercise demonstration
Scissor Kick

1x40 reps

rest: 60s audio icon
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LIGHT: Shoulders | Quads | Hams | Calves  7 exercises, 49 mins
Cable External Rotation exercise demonstration
Cable External Rotation

3x12 reps

rest: 60s audio icon
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Dumbbell External Rotation exercise demonstration
Dumbbell External Rotation

3x12 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 60s audio icon
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Barbell Squat exercise demonstration
Barbell Squat

3x12 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x12 reps

rest: 60s audio icon
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1x40 reps

rest: 60s
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LIGHT: Back | Chest | Abs  7 exercises, 1 hr 4 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x20 reps

rest: 60s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x20 reps

rest: 60s audio icon
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Dumbbell Incline Fly exercise demonstration
Dumbbell Incline Fly

3x20 reps

rest: 60s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

3x20 reps

rest: 60s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

3x20 reps

rest: 60s audio icon
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Cable Cross-Over exercise demonstration
Cable Cross-Over

3x20 reps

rest: 60s audio icon
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Weight Plate Russian Twist exercise demonstration
Weight Plate Russian Twist

1x40 reps

rest: 60s audio icon
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HEAVY: Arms | Calves | Abs  7 exercises, 51 mins
EZ Bar Tricep Extension (Close Grip) exercise demonstration
EZ Bar Tricep Extension (Close Grip)

4x6 reps

rest: 60s audio icon
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Cable Tricep Pushdown (V-Bar) exercise demonstration
Cable Tricep Pushdown (V-Bar)

4x6 reps

rest: 60s audio icon
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Cable One-Arm Tricep Pushdown (Reverse Grip) exercise demonstration
Cable One-Arm Tricep Pushdown (Reverse Grip)

4x6 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

4x6 reps

rest: 60s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

4x6 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x12 reps

rest: 60s audio icon
add button

1x40 reps

rest: 60s
add button

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