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Bikini Ready! Cut Fat and Build Lean Muscle
Cutting
Intermediate
Machine strength
Plan Details
The Bikini Ready! Cut Fat and Build Lean Muscle routine by BeccaJones is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet. This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Day 1
Chest and Triceps
Est. 174 min
10 exercises
Elliptical Training
3 Sets
Machine Fly
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Walking
3 Sets
Step Machine
3 Sets
Day 2
Legs and Abs
Est. 115 min
11 exercises
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 15 Reps
Glute Kickback
3 Sets x 12 Reps
Flutter Kick
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Treadmill Running
3 Sets
Day 3
Back and Biceps
Est. 69 min
8 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 4
Shoulders and Abs
Est. 111 min
10 exercises
Step Machine
3 Sets
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Treadmill Running
3 Sets
Day 5
Legs and Glutes
Est. 128 min
10 exercises
Elliptical Training
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Walking
3 Sets