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Claire Workout #1
Cutting
Advanced
Machine strength
Plan Details
The Claire Workout #1 routine by ClairePeters is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Looking to get cut and lean for the summer season? Then download this spring into summer cutting routine that focuses on burning fat and increasing muscle definition. This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season. On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group. For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises. Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As this is a cutting routine, it is important not to perform heavy weight and low reps, keep the weight done manageable so that you can do the reps designated for each exercise. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps). If the cardio length isn't enough as desired, you may increase the time done for each cardio exercise. You can also increase the amount of reps performed for each set to enhance calorie burning and fat loss.
Routine detail
Day 1
1 Upper Body, Abs and Cardio
Est. 112 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 1
Running
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Day 2
2 Lower Body, Abs and Cardio
Est. 89 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
3 Upper Body, Abs and Cardio
Est. 121 min
14 exercises
Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Treadmill Running
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Day 3
Running
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Day 4
4 Lower Body, Abs and Cardio
Est. 95 min
11 exercises
Dumbbell Bicep Curl Step-Up
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Decline Crunch
3 Sets x 8 Reps
Day 5
5 Abs and Cardio
Est. 104 min
8 exercises
Air Bike
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 6
Running
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Day 6
6 Glutes and abs
Est. 64 min
10 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 7
7 Shoulders, Glutes & Thighs
Est. 78 min
12 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
