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Summer Fit 2015
Cutting
Intermediate
Machine strength
Plan Details
The Summer Fit 2015 routine by xjohnx is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
In this routine, i use hypertrophy techniques to achieve a body lean mass, start this routine with 3 to 4 sets and increasing weights from 10 to 20% after each set Example: 12x10x8x6 or 15x12x10 for a better result adjust your macros to cutting, your body needs per kg you need 30 calories per kilo to cut also: Protein 1.8g x1kg, Carbs 4g x1kg Fats 0.8g x1kg Make sure to sleep at least 7 hours, this routine without a proper nutrition and a good sleep will not achieve a good transformation.
Routine detail
Day 1
Chest & Lats
Est. 145 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 30 Reps
Barbell Incline Bench Press
4 Sets x 30 Reps
Dumbbell Bench Press
4 Sets x 30 Reps
Dumbbell Incline Fly
4 Sets x 30 Reps
Cable Cross-Over
4 Sets x 30 Reps
Dual Cable Triceps Extension
4 Sets x 30 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 30 Reps
Cable Seated Row
4 Sets x 30 Reps
Elliptical Training
1 Set
Day 2
Shoulders & Biceps
Est. 103 min
12 exercises
Treadmill Running
1 Set
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Incline Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Cardio & ABS
Est. 85 min
9 exercises
Treadmill Running
1 Set
Decline Crunch
3 Sets x 25 Reps
Jackknife Sit-Up
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Side Bend
2 Sets x 30 Reps
Weight Plate Russian Twist
2 Sets x 25 Reps
Barbell Ab Rollout
2 Sets x 15 Reps
Elliptical Training
1 Set
Swimming
1 Set
Day 4
Legs
Est. 70 min
8 exercises
Treadmill Running
1 Set
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 18 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Elliptical Training
1 Set
Day 5
Back & Triceps
Est. 107 min
12 exercises
Treadmill Running
1 Set
Back Hyperextension
2 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
