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Ripped for Sumer
Cutting
Advanced
Machine strength
Plan Details
The Ripped for Sumer routine by GideonKwakuAsare is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This rutine was designed to get on your best shape for the summer season
Routine detail
Mon
Chest and Triceps
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Legs and Abs
Est. 73 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Crunch
3 Sets x 15 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Thu
Back and Biceps
Est. 69 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Fri
Shoulders and Abs
Est. 70 min
9 exercises
Smith Machine Upright Row
5 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
