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summer goal
Cutting
Beginner
Machine strength
Plan Details
The summer goal routine by aahmedsampoo is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
lower body
Est. 56 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Tue
rest
Est. 0 min
0 exercises
This day is empty
Wed
chest and arms
Est. 92 min
10 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Thu
back, shoulders, trapizus
Est. 57 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Fri
legs , calves
Est. 79 min
5 exercises
Machine Leg Press
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Sat
rest
Est. 0 min
0 exercises
This day is empty
Sun
upper muscle
Est. 47 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
