Free personalized workout plan

5 Day Blitz Fat Loss Routine

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

5 days

Time

48 minutes

Genders

Male

Goals

Fat Loss (Male)
Description

This 5 day workout routine will maximize fat loss through a combination of high intensity weight training and short bursts of cardio. Each workout is 30 minutes long, and contains all of the resistanc

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Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

48 minutes

Genders

Male

Days per week

5 days

Goals

Fat Loss (Male)
Description

This 5 day workout routine will maximize fat loss through a combination of high intensity weight training and short bursts of cardio. Each workout is 30 minutes long, and contains all of the resistanc

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Back and Biceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

Tuesday - Chest and Triceps

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

ExerciseSetsRepsRestNotes
1. Close-Grip Bench Press
Close-Grip Bench Press
2 sets8 - 12 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
2 sets8 - 12 reps60s
3A. Incline Dumbbell Press
Incline Dumbbell Press
2 sets8 - 12 reps60s
3B. Chest Dips
Chest Dips
2 sets8 - 12 reps60s
4A. Bent Over Dumbbell Tricep Kickback
Bent Over Dumbbell Tricep Kickback
2 sets8 - 12 reps60s
4B. Rope Tricep Extension2 sets8 - 12 reps60s
5. One Arm Standing Dumbbell Extension
One Arm Standing Dumbbell Extension
2 sets8 - 12 reps60s
Double drop sets

Friday - Shoulders and Back

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)

ExerciseSetsRepsRestNotes
1. Seated Machine Shoulder (Military) Press
Seated Machine Shoulder (Military) Press
1 set15 reps60s
Warm up set
2A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 sets8 - 12 reps60s
2B. Rear Delt Raise2 sets8 - 12 reps60s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 sets8 - 12 reps60s
4. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
2 sets8 - 12 reps60s
5A. Barbell Shrug2 sets8 - 12 reps60s
5B. Dumbbell Shrug
Dumbbell Shrug
2 sets8 - 12 reps60s
5C. Upright Barbell Row
Upright Barbell Row
2 sets8 - 12 reps60s

Saturday - Calves and Forearms

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For a warmup, perform HIIT cardio on a stationary bike or rowing machine. 10 minutes total, go all out every 3rd minute (minute 3, minute 6, minute 9)


Date Created: 4/9/18, 11:43 PM


Last Updated: 9/12/20, 9:40 PM

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