Introducing a Week Long 5 Day Workout Routine to Get Cut

by dualFIT

Summer is here and what man doesn’t want to get ripped?

If you have been bulking the winter and spring months away, it’s time to show off those muscles, lose some body fat, and get your body ready for the beach. If you aren’t sure how to get cut, if you are bored of your same routine, if your current routine isn’t working, or if you are just looking to try something new, we have put together the perfect 5 day workout routine to get cut! This is a great 5 day workout routine for men that are looking to get that six pack and show off their biceps.

Breakdown of Our 5 Day Workout Routine to Get Cut!

Here is a little breakdown of our 5 day workout routine. You’ll be lifting 5 days a week as well as performing 5 days of cardio. The cardio will be short, and high intensity. There are days you’re not going to want to do it but this is what’s going to burn that fat off. Your lifting routine will be semi-heavy, focusing on all major body parts.

You will also be supersetting each workout. Supersetting is when you take two exercises and do them back to back with no rest in between. So are you ready to get ripped?

Day 1: Back and Biceps with 30 minutes of cardio

• Hyperextensions: 4 sets, 10 reps SUPERSET WITH Bent Over Rows: 4 sets, 10 reps
• Seated Row: 4 sets, 10 reps SUPERSET WITH Dumbbell Pullovers: 4 sets, 10 reps
• Hammer Curls: 4 sets, 12 reps SUPERSET WITH Reverse Curls: 4 sets, 12 reps

Cardio: 30 minutes on the stairmaster. Alternate levels every minute with a low steps per minute and a high steps per minute.

Day 2: Chest and Triceps with 40 minutes of cardio

• Flat Bench Barbell Press:4 sets, 10 reps SUPERSET WITH Incline Dumbbell Flyes: 4 sets, 12 reps
• Decline Dumbbell Press: 4 sets, 12 reps SUPERSET WITH Flat Dumbbell Flyes: 4 sets, 12 reps
• Tricep Rope Press Down: 4 sets, 12 reps SUPERSET WITH Straight Leg Bench Dips: 4 sets, 25 reps
• Overhead Dumbbell Tricep Extension: 3 sets, 10 reps SUPERSET WITH Lying Barbell Tricep Extension: 3 sets, 10 reps

Cardio: 40 minutes HIIT on the treadmill. Walk 1 minute, sprint 1 minute

Day 3: Legs + 30 minutes cardio

• Barbell Back squat: 3 sets, 8 reps SUPERSET WITH Leg Extensions: 3 sets, 12 reps
• Lying Hamstring Curls: 3 sets, 12 reps SUPERSET WITH Walking Lunges: 3 sets, 20 reps
• Hack Squat: 3 sets, 8 reps SUPERSET WITH Dumbbell Overhead Static Lunges: 3 sets, 10 reps (each leg)

Cardio: 30 minutes on the bike at a medium resistance.

Day 4: Abs + 40 minutes cardio

10 sets, 20 reps of each:

• Basic Crunch
• Reverse Crunch
• Bicycle Crunch
• Dumbbell Side Bend
• Hanging Leg Raises
• Plank: 60 second hold

Cardio: 40 minutes on the stairmaster. Alternate levels every minute with a low steps per minute and a high steps per minute.

Day 5: Shoulders + 30 minutes cardio

• Dumbbell Military Press: 4 sets, 10 reps SUPERSET WITH Smith Machine Press: 4 sets, 10 reps
• Dumbbell Lateral Raises: 4 sets, 12 reps SUPERSET WITH Barbell Front Raises: 4 sets, 12 reps
• Bent Over Reverse Flye: 4 sets, 10 reps SUPERSET WITH Dumbbell Shrugs: 4 sets, 20 reps

Cardio: 30 minutes of HIIT on the treadmill. Walk 1 minute, sprint 1 minute.

Here is a great 5 day workout routine that will help you get cut! If you stick to the cardio and the sets/reps range with each exercise, you will start to notice an obvious difference in your physique.

With summer here, every man is looking for that one workout plan that is going to get him ripped. Nobody wants to be bulky for the summer; they want that cut look. Our 5 day workout routine for men is going to help get them cut and ready to be topless at the beach. With this 5 day workout routine, your body will fat burn and you’ll experience a lot of definition in their arms, chest, back, and abs. If you have been bulking all season, are you ready to get ripped? Try out our 5 day workout routine to get cut and share your workout experience with us!

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10 Minute Workouts – This One’s No Joke

by Curt

Do you feel that it’s not possible to achieve a great workout in 10 minutes? My wife used to as well. That’s why she would routinely skip working out on days that she didn’t have an hour or more to exercise. 

I tried telling my wife that the brief workouts I’d proposed she try would help her achieve the look she desired faster than the usual 60 minutes of weights and cardio but it was to no avail. 

Then came one of the rare days she wouldn’t make it to gym by closing time. I suggested she try the 10 minute workout I developed. She agreed, and the rest is history. 

After 2 months of 10 minute workouts she is leaner, fitter, and feeling better than ever while exercising a fraction of the time she did in the past. She’s even able to ‘cheat’ and eat her favorite foods a 2-3 times a week without gaining an ounce of fat. 

You too can experience these benefits if you are willing to give them a try. You won’t have to wait long either, you’ll feel fitter and more energized after your first workout. You’ll also find that you aren’t experience cravings and are able to lose weight with less effort after just 5-6 workouts. 

Below is the the 10 minute workout that I developed for my wife. It’s great for men and women of all fitness levels. Just follow the instructions provided in this article to customize it based on your needs.

The 10 Minute “No Joke” Workout 

Required Equipment

A kettlebell (you can also use a dumbbell)

A timer.

The Exercises

Beneath each exercise is a demonstration video to help you learn and use proper technique.

Kettlebell Swings

Goblet Squat – Shoulder Press Combo

How The Workout Is Done
 

Unlike a typical program where you count reps and sets of each exercise you do, the 10 minute workout has you doing each exercise for a set period of time. The exercises are also done as a superset which means you’ll do one for its allotted time and then immediately perform the second. Only after the second exercise is done do you rest. Once your rest period is up you simply repeat the exercises and rest period until 10 minutes is up.

Your goal is to perform as many sets of each exercise possible in 10 minutes. The more you do, the more calories you will burn during and after your workout. The key to doing as many sets as possible is to minimize the time you rest after each superset is completed. 

Below are step by step instructions for performing the ‘No Joke’ 10 minute workout. Included are the exercises in the order they’re performed along with the time intervals for each. 

Exercise 1 Kettlebell Swings – 60 seconds Exercise 2 Squat – Push Press Combo – 30 seconds Rest Walk in place – 60-90 seconds

You should be able to do 3-4 sets of each exercise when you follow the times listed above. Make it your goal to decrease the amount of time you rest at every workout. Once you get to an average of 15 seconds rest you’ll be able to do 6 sets of each exercise. You will also be fitter than most people who lift weights the old fashioned way for an hour 3-4 times a week. 

Frequently Asked Questions

How Much Weight Can I Lose Working Out 10 Minutes At A Time?
 

People that I’ve had do this workout that also follow a diet that limits processed flours and sugar (bread, cookies, pasta, etc.) lose an average of 2-3 pounds a week. 

How Heavy A Weight Should I Use?
 

Select a weight that you use rather easily do 2-3 sets of 10 squats and swings. Increase the weight once you can do 6 sets of each exercise in 10 minutes. 

How Often Should You Do This 10 Minute Workout?
 

You can do this workout as often as you like. The more often you do it, the faster you’ll see results. I recommend doing it at least 3 times a week and working up to 5-6 workouts weekly. This still only amounts to 60 minutes of total workout time for the entire week. 

What To Do If The Workout Is Too Challenging At First?
 

If you are just getting started or back to working out after an extended layoff you may find that doing the exercises for the allotted time to be too challenging. If that’s the case, I recommend cutting the amount of time you spend doing each exercise in half or for as long as you can do them with good technique. Your goal then is to add an extra 5-10 seconds to each exercise until you are able to them for the times I prescribe. 

You can also rest longer between complexes but do as a last resort since the key with this workout is to perform as much work as possible in 10 minutes.

What To Do If This Workout Is Too Easy?
 

If you’re one of the very few that can perform 6 complexes in 10 minutes it’s time to make the workout more challenging. Below are a few ways to make this happen.

1. Increase the weight of the kettlebell you use by 5-10 pounds.

2. Switch to more challenging exercises. Substitute alternating kettlebell swings and the split squat to shoulder press combo.

3. Add an additional workout block. This only works if you have the extra time. Here you’ll rest for about 5 minutes and then perform the workout again, making it your goal to last for 10 minutes.

What Makes This Workout So Effective?

There are several things that make this workout so great for conditioning, fat loss, and building muscle. The first is that it’s really intense. So intense that you’ll really be sucking air between complexes. 

Don’t worry, this is one time that breathing this way is a good thing. It will force your body to burn off calories from stored body fat not only during but for 12 or more hours after your workout is done. Over time, this will help you strip off pounds of unwanted fat without spending countless hours in the gym.

Another thing that makes this workout so great is that each movement is a total body exercise. This means that they train several large muscle groups (back, chest, legs, shoulders) with every rep. Exercises that train so many large muscle groups force your body to work harder, which means you’ll burn more calories than you when performing an exercise for a smaller muscle group like your biceps or calves. 

Total body exercises also help your body produce more fat burning and muscle building exercises than any other type of movement. Whether you’re a girl or guy this is really important. That’s because maximizing the output of these hormones is the way to tap into a natural fountain of youth to keep you looking your best and feeling great.

The third thing that makes these workouts so effective is that their limited duration makes it easier to focus and put 100% into every rep. Instead of putting out a moderate amount of effort while you train for 60-90 minutes you will be putting everything you have into a brief, 10 minute workout. 

Conclusion
 

Now you have a way to get in a great workout in less time than it takes to get to the gym. If you like this workout I recommend that you try out Fat Hackers. It’s a complete guide to losing fat, getting into shape, and building the body you deserve. In it is a month of workouts like the one in this article, detailed exercises descriptions, a hassle free diet plan, and much more. Best of all is that it costs less than the price of a single workout with a personal trainer.

Click here to get your copy of Fat Hackers now.

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The 7 Best Fat Burning Exercises for Men

by dualFIT

Most people associate fat burning with females but males need to burn fat, too!

Scientifically, it’s much easier for a man to burn fat so they don’t get as much attention when it comes to ways to burn fat but believe it or not, there are certain things that men should be doing to keep their body fat percentage at a minimum. Some men have more fat than others but in general, the same fat burning exercises work for all men.

A lot of the best fat burning exercises for men are compound movements. Compound exercises are those that include more than one muscle group to perform the move. The opposite of compound exercises are isolation exercises which focus solely on one muscle. Compound exercises burn more calories and build more muscle mass. When it comes to burning fat, you want to incorporate more compound exercises into your routine. They will help you burn fat faster! Once you have burned enough fat, you can move onto isolation exercises to start cutting those muscles.

So what are some of the best fat burning exercises for men? Check out these 7 exercises to add to your next workout!

 

FAT BURNING EXERCISE #1: JUMP ROPE

Take your cardio routines back to first grade when jump roping was an actual fun activity rather than an exercise. Jumping rope is a great cardiovascular exercise. It also incorporates all major muscle groups in the body. It’s an awesome calorie burner, calf builder, and arm toner. It is also a ton of fun. Jumping rope can be done with an actual jump rope or you can just mimic the motion of the jump rope by jumping up and down, lifting your feet off the floor and swirling your wrists in the motion to work the arms. You can add jump ropes to your warm up, in between sets during a weight training workout, at the end of your workout, or strictly as your cardio circuit. Jump for as long as you want! Of course, the longer…the more calories burned…the more fat lost!

FAT BURNING EXERCISE #2: MEDICINE BALL SIT UP

Take your basic abdominal sit up exercise to the next level by adding some resistance. Medicine balls make a great training tool to add to your workouts. Medicine balls come in a ton of different weights so make sure you use one that is right for you.

To do a medicine ball sit up:

• lie on the floor with your knees bent and your feet flat.
• Grab the medicine ball and hold it to your chest with both of your hands.
• Extend your arms straight over your head, holding the ball.
• Perform a sit up.
• Squeeze your abs when you get to the top then lower your body back down in a slow and controlled motion.
• Perform the desired number of repetitions!

 

FAT BURNING EXERCISE #2: CLEAN AND PRESS

This exercise focuses on both your strength and your speed, both of which are required to skyrocket your fat burning potential. It works a ton of different muscles at once making for a great calorie burner and muscle shaper.

To perform a clean press:

• Place a barbell on the floor, loaded with the appropriate amount of weight.
• Don’t go too heavy, don’t go too light.
• Stand so the bar is in front of you with your feet shoulder width apart.
• Bend down and grab the bar with an overhand grip.
• Keep your chest and head up, thighs parallel to the floor.
• Contract your shoulder blades, look straight ahead, and in an explosive manner lift the bar off the floor to chest level.
• *This is the clean part!* Now press the weight over your head making sure you do not arch your back. You want the barbell to be inline with your ears.
• *This is the press part!* In a controlled motion, slowly lower the weight back down to the starting position and repeat.

 

FAT BURNING EXERCISE #4: MEDICINE BALL MOUNTAIN CLIMBERS

Another great move that utilizes the medicine ball. Mountain climbers are a full body exercise that act as cardio and also a great abdominal workout.

To do this move:

• Place a medicine ball on the floor.
• The weight of the ball doesn’t matter…you won’t be lifting it.
• Get into push up position resting both of your hands on the ball.
• Tuck one knee into your bed toward your chest.
• In an explosive manner, bring that leg back to the starting position and jump the other leg in toward your chest.
• Switch back and forth as fast as you can keeping your chest and back up.

 

FAT BURNING EXERCISE #5: PRISONER SQUAT

One of the most overlooked, best fat burning exercises for men is the squat. You don’t need to add a ton of weight or get on a smith machine to make the most of the squat. All you need is your own body weight. The prisoner squat is a great move and should be done in all fat burning workouts!

To do a prisoner squat:

• Stand tall with your feet hip width apart and your hands behind your head.
• Keeping your back straight and chest up, squat down until your butt is only a few inches off the floor.
• A regular body weight squat doesn’t require you to go that lower but the prisoner squat does.
• Get as low as you possible can.
• Rise back up and repeat.

 

FAT BURNING EXERCISE #6: HANGING LEG RAISE

A really great move to target all of your abdominal muscles. This move also improves your back strength and your grip strength.

To perform the hanging leg raise:

• Hang from a pull up with a neutral grip.
• Contract your abs and raise your knees up until they touch your chest.
• Do not allow your body to swing.
• Reverse the motion by bringing your legs back down to the starting position.
• Repeat!

 

FAT BURNING EXERCISE #7: SPRINT

Another very overlooked move. Simple yet extremely effective! Sprint on the treadmill, at the track, on your street, or down a hall way…Anywhere you are, start sprinting!

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