5 Day Muscle Maintaining Fat Shredding Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Time

70 minutes/day | 5 days/week | 1 weeks

Good for

Men's Fat Loss

Equipment

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

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 Protocol: Perform two exercises back to back without rest (2 sets, rest, repeat)
Forced Rep Protocol: Once can no longer complete a rep, have your spotter lift the weight for you and complete the negative yourself until you can no longer do so.
Drop Sets Protocol: Perform an exercise until failure, then reduce or "drop" the weight so you can complete more reps until reaching failure once more.
Hold Set Protocol: At the end of the set, hold full contraction until you can no longer do so.
Rest-Pause Set Protocol: Perform an exercise until failure, then rest for 10-15 seconds before performing the exercise again until failure once more.

After each workout, 20 minutes of high intensity interval training is to be performed. To accomplish this, complete 8 rounds of the following:

30 seconds all-out effort followed by 90 seconds low-moderate effort.

Any form of cardio is appropriate for HIIT. Choose your favorite! Overall, this workout is sure to burn extra calories and burn fat while maintaining muscle for advanced lifters.

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

Tuesday - Back Focus

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

Thursday - Shoulder Focus

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

Friday - Arms Focus

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Exercise		Sets	Reps	Rest
1. EZ-Bar Preacher Curl EZ BAR BICEPS CURL by Aesthetics Trainer Forced Rep Protocol		4	10 10 - 12 10 - 12 10 - 12	60s
2. Close-Grip Bench Press Triceps Exercises -- Barbell Close Grip Bench Press by Fitnessyard		4	10 10 - 12 10 - 12 10 - 12	60s
3. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody Drop Set Protocol		4	10 12 12 12	60s
4. High Pulley Overhead Tricep Extension (rope extension) High Pulley Overhead Rope Extensions by Stefan Ianev		4	10 12 12 12	60s
Circuit	5A. Standing High Pulley Cable Curl ▶	4	10 15 15 15	60s
Circuit	5B. Reverse Grip Triceps Pushdown Tricep Cable Reverse Grip Pushdowns by David Kimmerle	4	10 15 15 15	60s

Saturday - Legs Focus

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