Mass and relief training for five days a week

Mass and relief training for five days a week


This five-day workout program is designed to maintain muscle mass and at the same time clear excess fat. It is a mixture of weight training and cardio.

Short description of the training program

  • Main goal: increase muscle mass and burn fat
  • Type of training: Split
  • Training level: intermediate
  • Days of the week: five
  • Necessary equipment: lever, dumbbells, cables, EZ lever, machines
  • Gender: men and women

Explanations of the training program

  1. This five-day workout program is designed so that we gain muscle on our own and burn fat at the same time. Cardio is done every morning on an empty stomach and in the evening it is time for strength training.
  2. The training program is designed to focus on the hands, as they are at the beginning of the week.
  3. Before each basic exercise, do two warm-up sets. The first with a very light weight, and the second with a weight of about 50% of the first working series.
  4. Do low-intensity cardio every morning on an empty stomach for 1 hour.
  5. Do sit-ups and buttocks 2-3 times a week after a cardio workout. Once the abdomen, and the next day the seat and again.
  6. Rest a bit between the series itself. For large muscles rough per minute, and for smaller 30-40 seconds.

Explanations of abdominal training

As mentioned above, the abdomen should be trained 2-3 times a week before or after each cardio workout. You can do the three exercises without a break between them, ie. giant series. One workout you can do them in a giant series, and the other workout one after another. If you see a little heavy exercise, you can add a plank exercise. Perform the following exercises:

Abdominal training

Exercise Series Repetitions
Prayer (Cable Crunch) 4 15
Abdominal presses with weight (Crunches) 4 15
Knees Raise (Legs Raise) 4 15

Five-day training split

  • First day  – Triceps and Biceps
  • Second day  – Thighs and Process
  • Third day  – Chest
  • Fourth day  – Back
  • Fifth day  – Shoulders
  • Sixth day  – Rest
  • Seventh day  – Rest

Triceps and Biceps Workout

Triceps workout

Exercise Series Repetitions
Triceps extension of a pulley with a valid 3 15, 12, 10
French (Triceps Extension) 4 15, 12, 10, 10
Unfolding a dumbbell behind the head 3 15, 12, 10

Biceps workout

Exercise Series Repetitions
Biceps flexion with standing barbell (Barbell Curl) 4 15, 12, 10, 10
Biceps curl with standing dumbbells (Dumbbell Curl) 3 15, 12, 10
Cross hammer folding with dumbbells (Cross Body Hammer Curl 3 12, 10, 8



Mass and relief training for five days a week
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