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Summer Workout
Cutting
Advanced
Machine strength
Plan Details
The Summer Workout routine by burke.benjamin is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Summer workout schedule centered around high volume and cardio. Goal is to lose at least 20 pounds by August 25th, build muscle, and increase stamina. Progressive overloading my lifts.
Routine detail
Day 1
Chest
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Day 2
Back
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Arms
6 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 4
Legs
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 5
Shoulders
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
