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18 weeks super workout for summer
Cutting
Intermediate
Machine strength
Plan Details
The 18 weeks super workout for summer routine by Antony0 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest and back
Est. 135 min
22 exercises
Treadmill Running
1 Set
Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 2
shoulders and arms
Est. 173 min
24 exercises
Treadmill Running
1 Set
Walking
1 Set
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 3
Legs
Est. 160 min
17 exercises
Treadmill Running
1 Set
Walking
1 Set
Step Machine
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 4
chest and back
Est. 135 min
22 exercises
Treadmill Running
1 Set
Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 5
shoulders and arms
Est. 173 min
24 exercises
Treadmill Running
1 Set
Walking
1 Set
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
