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Summer of Run
Cutting
Intermediate
Machine strength
Plan Details
The Summer of Run routine by ian.k.larson is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
ripped solution training from muscle & strength, with some variations and more running.
Routine detail
Day 1
Chest & Back + cardio
Est. 93 min
11 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Treadmill Running
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 2
Cardio / Cross-training
Est. 100 min
4 exercises
Jackknife Sit-Up
3 Sets x 12 Reps
Walking
1 Set
Yoga
1 Set
Treadmill Running
1 Set
Day 3
Legs
Est. 53 min
7 exercises
Barbell Squat
6 Sets x 8 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Rest OR Cardio/Cross-training
Est. 38 min
2 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Yoga
1 Set
Day 5
Shoulders & Arms +Cardio
Est. 35 min
7 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 6
Cardio/Cross-Training & Core Work
Est. 7 min
1 exercise
Bodyweight Side Lunge
3 Sets x 12 Reps
Day 7
HIIT & Core Work
Est. 0 min
0 exercises
This day is empty
