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SUMMER CUT
Cutting
Advanced
Pullup bar
Plan Details
The SUMMER CUT routine by smith399 is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
SHAPE DE BEACH
Routine detail
Day 1
CHEST TRICEPS ABS
Est. 240 min
14 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Cross Body Crunch
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 999 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Day 2
DOS BICEPS MOLLETS
Est. 240 min
13 exercises
Pull-Up
4 Sets x 999 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 3
EPAULES BRAS ABS
Est. 104 min
15 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Band Reverse Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 4
UPPER LOWER LEGS ABS
Est. 88 min
13 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 5
CHEST EPAULES
Est. 240 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 999 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Push-Up
3 Sets x 999 Reps
Machine Fly
3 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 8 Reps
Day 6
BICEPS TRICEPS FOREARMS
Est. 88 min
13 exercises
Barbell Curl
4 Sets x 15 Reps
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Super21
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Day 7
DOS TRAPEZES ABS
Est. 240 min
11 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 999 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Alternating Floor Leg Raise
3 Sets x 20 Reps
Day 8
LEGS FOREARMS
Est. 90 min
11 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 50 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Machine Calf Press
4 Sets x 25 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Day 19
GUNZZ
Est. 32 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15,10,8 Reps
Cable Tricep Kickback
3 Sets x 15,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 15,10,8 Reps
Chin-Up with Knee Raise
3 Sets x 15,10,8 Reps
Bench Dip
3 Sets x 15,10,8 Reps
Barbell Preacher Curl
3 Sets x 15,10,8 Reps
Dip
3 Sets x 15,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15,10,8 Reps
Cable Shoulder Extension
3 Sets x 15,10,8 Reps
Cable Rope Hammer Curl
3 Sets x 15,10,8 Reps
