5 Day Muscle Maintaining Fat Shredding Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

5 days

Time

70 minutes

Genders

Male

Goals

Fat Loss (Male)

Description

This 5 day workout uses a variety of protocols and HIIT to sustain as much muscle as possible while shredding fat. Different exercises in this workout will use different set protocols:Superset P

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

70 minutes

Genders

Male

Days per week

5 days

Goals

Fat Loss (Male)

Description

This 5 day workout uses a variety of protocols and HIIT to sustain as much muscle as possible while shredding fat. Different exercises in this workout will use different set protocols:Superset P

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Smith Machine, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Chest & Abs Focus

Day 2: Tuesday - Back Focus

Day 3: Thursday - Shoulder Focus

Day 4: Rest

Day 5: Friday - Arms Focus

Day 6: Saturday - Legs Focus

Day 7: Rest

Week 1

Monday - Chest & Abs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	5 sets	8 - 10, 8 - 10, 10, 10, 10 reps	60s	Forced rep protocol
2. Dumbbell Flys ▶	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s	Drop Set protocol
3. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s	Rest-pause protocol
4. Pec Dec Perfect Pec Deck by Premier Fitness Systems	4 sets	10, 12, 12, 12 reps	60s	Hold set protocol
5A. Cable Crossovers (upper chest) ▶	3 sets	12 reps	60s
5B. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	12 reps	60s
6. Hanging Straight Leg Raise ▶	3 sets	12 reps	60s	Hold set protocol
7A. Decline Sit Up ▶	3 sets	15 reps	60s
7B. Dumbbell Side Bend ▶	3 sets	15 reps	60s
8. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	AMAP reps	60s
9. Kneeling Cable Crunch ▶	3 sets	15 reps	60s	Drop set protocol

Tuesday - Back Focus

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Exercise	Sets	Reps	Rest	Notes
1. V-Bar Pullup V- Bar Pull-Ups - Military Style by Jess Howland	5 sets	8 - 10, 8 - 10, AMAP, AMAP, AMAP reps	60s	Rest-pause protocol
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s	Hold set protocol
3A. Underhand-Grip Lat Pulldown ▶	4 sets	10, 8 - 10, 8 - 10, 8 - 10 reps	60s
3B. Straight-Arm Pulldown How to PROPERLY Straight-Arm Lat Pulldown for Bigger Lats by Colossus Fitness	4 sets	10, 8 - 10, 8 - 10, 8 - 10 reps	60s
4. Seated Cable Row ▶	4 sets	10, 12, 12, 12 reps	60s	Forced rep protocol
5. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	10, 15, 15, 15 reps	60s	Drop set protocol

Thursday - Shoulder Focus

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Exercise	Sets	Reps	Rest	Notes
1A. Upright Barbell Row ▶	4 sets	10, 10, 10, 1 reps	60s
1B. Seated Lateral Raise رفرفة دمبلز جالس - رفرفة جانبي دمبلز جالس- Seated side lateral raise by Arabian Bodybuilding	4 sets	10 reps	60s
2. Seated Smith Machine Shoulder Press ▶	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s	Drop set protocol
3. Plate Raises Shoulder Exercises -- Weight Plate Front raise by Fitnessyard	4 sets	10, 12, 12, 12 reps	60s	Forced rep protocol
4. Face Pull ▶	4 sets	10, 12, 12, 12 reps	60s	Rest-pause protocol

Friday - Arms Focus

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Exercise	Sets	Reps	Rest	Notes
1. EZ-Bar Preacher Curl ▶	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s	Forced Rep Protocol
2. Close-Grip Bench Press ▶	4 sets	10, 10 - 12, 10 - 12, 10 - 12 reps	60s
3. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	4 sets	10, 12, 12, 12 reps	60s	Drop Set Protocol
4. High Pulley Overhead Tricep Extension (rope extension) ▶	4 sets	10, 12, 12, 12 reps	60s
5A. Standing High Pulley Cable Curl ▶	4 sets	10, 15, 15, 15 reps	60s
5B. Reverse Grip Triceps Pushdown Tricep Cable Reverse Grip Pushdowns by David Kimmerle	4 sets	10, 15, 15, 15 reps	60s

Saturday - Legs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	10, 8 - 10, 8 - 10, 8 - 10 reps	60s	Rest-pause protocol
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	4 sets	15 reps	60s	Drop set protocol
3. Single-Leg Leg Extension Single Leg Extensions by Avid Fitness	4 sets	15 reps	60s	Hold set protocol
4A. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	4 sets	15 reps	60s
4B. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	4 sets	15 reps	60s
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	15 reps	60s	Forced rep protocol
6A. Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise by Vara Unik	4 sets	20 reps	60s
6B. Seated Calf Raise Machine ▶	4 sets	20 reps	60s