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Desired Fitness June 2013
Cutting
Advanced
Dumbbell
Plan Details
The Desired Fitness June 2013 routine by TomWeigel is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest
Est. 30 min
5 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Cable Cross-Over
1 Set x 15 Reps
Day 2
Triceps
Est. 30 min
5 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Day 3
Shoulders
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
Day 4
Legs
Est. 36 min
5 exercises
Barbell Front Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Day 5
Back
Est. 30 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Standing Row
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Day 6
Bi's
Est. 31 min
5 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Cable Bicep Curl
1 Set x 15 Reps
Day 7
Cardio
Est. 123 min
2 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
