Loading...
summer body @2020!
Cutting
Intermediate
Dumbbell
Plan Details
The summer body @2020! routine by JSTAMARIA76 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet. This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Day 1
Chest and Triceps
Est. 52 min
7 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Legs and Abs
Est. 76 min
10 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Indoor Cycling
1 Set
Day 3
Back and Biceps
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Boxing
1 Set
Day 4
Shoulders and Abs
Est. 51 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Day 5
Legs and Glutes
Est. 54 min
8 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Jump Rope
1 Set
Battle Rope
1 Set
