5 day workout plan for cutting
Dumbbell Shoulder Press 4 x 6 reps. 5 Day Split Workout Example 2.
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Some warm-up exercises include.
. Dumbbell Rear Delt Fly 3 x 6 reps. 3 sets of 15 reps. Day 7 Off.
Decline hammer strength machine or basic decline press 3 sets of 12 reps. Rope crunch crossover crunch and hip thrusts. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury.
For your chest and abs youre more likely to focus on bench presses crunches and pushups. Do a set thats flat then raise the bench one notch every remaining set. Day 2 Workout B.
Do a drop set on the final set where you see an asterisk. Cable Crossovers 3 sets of 15 reps. Flat bench barbells 4 sets of 8 to 10 reps.
Often increased frequency number of training sessions a week can help lifters burn more calories keep metabolism high and enhance recovery from said training sessions. When cutting weight its important that you use strength training sessions to preserve muscle mass. The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells you are deadlifting and on the other side of the gym.
Some would call this the most important workout of the week arm day. I would recommend doing a short 20-30 minute cardio session post. 3 sets of 10-15 reps.
45 seconds rest between sets unless indicated. While theres no work for your abs listed just add one or two ab exercises rollouts crunches or reverse crunches to the end of your workouts 2-3 times a week. Plate Front Raises 3 x 6 reps.
Day 3 Quads Hamstrings Calves. Here is our take on an optimized 5-day workout routine. 20-15 reps on each set for abs.
Abdominals performed after each training session. For example with a pushpulllegs split youre training all of the upper body pushing muscles chest shoulders triceps and pulling muscles backbicepsrear delts in their own individual workouts. Reps of 20 sets of 4 and rest for 1-2 minutes afterwards.
After just 10-12 mins you will be as spent as any drawn out cardio session. Repetition timing is 4-1-4 on main exercises and 1-1-1 on Tri-Set exercises. The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells you are deadlifting and on the other side of the gym.
Day 1 Upper Back Lats. Seated incline dumbbell curl to dumbbell overhead extension superset. If you feel like you need a rest day during the week you can workout Monday-Wednesday have a rest day on Thursday workout Friday and Saturday.
Youll be working out 5 days each week and have 2 rest days. Standing Calf Raise 4 sets x 15-20 reps. Day 3 Workout C.
Stand straight with your feet shoulder width apart and a dumbbell in one hand. Start with the bench at an incline of around 45 degrees then lower it one notch every set until it is flat. 3 sets of 15 kicks with each leg.
More about Incline dumbbell flyes. Pec Deck 3 sets of 15 reps. Day 5 Workout E.
First two sets on each body part is a warm up set indicated by are warmup sets. 8-15 each side 3-4. Rest about a 130 between sets where youre doing 6-8 reps.
Squat 4 sets x 5-8 reps. Day 4 Chest Arms. 7 sets 10 6-8 6-8 6-8 8-10 8-10 8-10 reps rest 90 sec.
Day 1 Workout A. Each warmup should prepare your muscles and increase blood flow for smooth performance. CHOOSE YOUR WORKOUT SPLIT.
Day 6 Off. A 5 day split divides your workout sessions into several muscle groups such as back chest legs shoulders and arms. However it is better to keep your cardio sessions short by doing something like an interval stationary bike session or a run for about 10-12 mins.
Incline dumbbell flyes 4 sets of 12 reps. Day 5 Upper Back Abs. Barbell Military Press -4 x 6 reps.
Before weightlifting and cardio it is important to warm up for 10-15 minutes to prevent muscle injury. 5 more exercises. Day 7 Off.
Place your free hand firmly on your hip and then tilt your torso in that direction. Seated Leg Curl 4 sets x 12-15 reps. Having a shirt-bursting pair of biceps tells everyone you train hard.
Dumbbell Side Laterals 4 x 6 reps. Barbell Squats 3 x 6 reps. Day 6 Off.
A 5 day workout split is a lifting routine that focuses on different muscle groups or lifting movements per day. 3 sets of 15 reps. Day 2 Shoulders Chest.
Day 4 Workout D. Squats 4 sets of 11-13 reps- They target the quads glutes and hamstrings. 8-15 of each exercise.
Rest for 1 minute when doing sets of 10 reps. 3 sets 10-15 reps increase weight each set and add a twist at the end to target your obliques. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days.
4 sets of 12 reps. For your back some popular exercises are deadlifts lateral pull-downs bent over rows and dumbbell rows. Bring your body back up to a straight stance and repeat alternating between arms.
Warm-up with a couple of light sets before diving into your workouts sets for the first exercises follow this rule for the remaining workouts as well. This means going as hard as you can for 1 minute and then going slow for 1 minute and then back to fast and so on. 5 Day Workout Schedule.
Incline dumbbell press 4 sets of 8 to 10 reps. But with a typical 5-day split you often have schedules like chest on Monday shoulders on Tuesday bicepstriceps on Wednesday. Leg Extensions 3 sets x 15-20 reps.
For physique or bodybuilding programs its common to see muscle groups targeted these are often known as workout splits as each day is split into a specific muscle groupFor strength or powerlifting programs each day is usually centered around one.
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