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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

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Equipment

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

Average Exertion

50%

Average Cardio Intensity

30%

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

Show More

Equipment

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

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Chest & Abs Focus

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press5 sets8 - 10, 8 - 10, 10, 10, 10 reps60s
Forced rep protocol
2. Dumbbell Flys
Dumbbell Flys
4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
Drop Set protocol
3. Weighted Triceps Dip4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
Rest-pause protocol
4. Pec Dec4 sets10, 12, 12, 12 reps60s
Hold set protocol
5A. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 reps60s
5B. Push-up3 sets12 reps60s
6. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets12 reps60s
Hold set protocol
7A. Decline Sit Up
Decline Sit Up
3 sets15 reps60s
7B. Dumbbell Side Bend
Dumbbell Side Bend
3 sets15 reps60s
8. Plank3 setsAMAP reps60s
9. Kneeling Cable Crunch
Kneeling Cable Crunch
3 sets15 reps60s
Drop set protocol

Tuesday - Back Focus

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ExerciseSetsRepsRestNotes
1. V-Bar Pullup5 sets8 - 10, 8 - 10, AMAP, AMAP, AMAP reps60s
Rest-pause protocol
2. Bent Over Barbell Row4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
Hold set protocol
3A. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
4 sets10, 8 - 10, 8 - 10, 8 - 10 reps60s
3B. Straight-Arm Pulldown4 sets10, 8 - 10, 8 - 10, 8 - 10 reps60s
4. Seated Cable Row
Seated Cable Row
4 sets10, 12, 12, 12 reps60s
Forced rep protocol
5. Barbell Deadlift4 sets10, 15, 15, 15 reps60s
Drop set protocol

Thursday - Shoulder Focus

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ExerciseSetsRepsRestNotes
1A. Upright Barbell Row
Upright Barbell Row
4 sets10, 10, 10, 1 reps60s
1B. Seated Lateral Raise4 sets10 reps60s
2. Seated Smith Machine Shoulder Press
Seated Smith Machine Shoulder Press
4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
Drop set protocol
3. Plate Raises4 sets10, 12, 12, 12 reps60s
Forced rep protocol
4. Face Pull
Face Pull
4 sets10, 12, 12, 12 reps60s
Rest-pause protocol

Friday - Arms Focus

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ExerciseSetsRepsRestNotes
1. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
Forced Rep Protocol
2. Close-Grip Bench Press
Close-Grip Bench Press
4 sets10, 10 - 12, 10 - 12, 10 - 12 reps60s
3. Standing Hammer Curl4 sets10, 12, 12, 12 reps60s
Drop Set Protocol
4. High Pulley Overhead Tricep Extension (rope extension)
High Pulley Overhead Tricep Extension (rope extension)
4 sets10, 12, 12, 12 reps60s
5A. Standing High Pulley Cable Curl
Standing High Pulley Cable Curl
4 sets10, 15, 15, 15 reps60s
5B. Reverse Grip Triceps Pushdown4 sets10, 15, 15, 15 reps60s

Date Created: 5/10/18, 5:11 PM


Last Updated: 9/12/20, 9:35 PM

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