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Steph's Trimming Fat part 1 (Dec 1 - Feb 29)
Cutting
Beginner
Machine strength
Plan Details
The Steph's Trimming Fat part 1 (Dec 1 - Feb 29) routine by StephanieSmallwood is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
weights first (45 mins); cardio last (30 mins - 1 hr)
Routine detail
Day 1
Abs (x3), Tricep (x2), Bicep (x2), Back (x3), & Cardio (30 mins)
Est. 240 min
40 exercises
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Hip Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Superman
3 Sets
Cat Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Day 2
Glutes (x4), Upper Leg (x3), & Cardio (45 mins)
Est. 128 min
20 exercises
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 3
Chest (x2), Shoulder (x2), Forearm (x2), Back (x3), & Cardio (30 mins)
Est. 128 min
20 exercises
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Weight Plate Pinch
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Smith Machine Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 4
Glutes (x4), Lower Legs (x4), & Cardio (45 mins)
Est. 92 min
15 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Day 5
Cardio all day (1.5 hrs)
Est. 0 min
0 exercises
This day is empty
