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Summer body plan
Cutting
Advanced
Dumbbell
Plan Details
The Summer body plan routine by JurriJay87 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Day 1: Chest, Triceps, Abs
Est. 94 min
14 exercises
Ski Erg
1 Set
Dumbbell Decline Bench Press
4 Sets x 16 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 16 Reps
Decline Bench Weighted Twist
4 Sets x 25 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Dumbbell Fly (Stability Ball)
2 Sets x 30 Reps
Dumbbell One-Arm Press (Stability Ball)
2 Sets x 15 Reps
Stability Ball Pull-In
2 Sets x 20 Reps
Dip
1 Set
Bench Push-Up
1 Set
Plank
1 Set
Rowing
1 Set
Day 2
Day 2: Back, Biceps, and Abs
Est. 92 min
14 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Cable One-Arm Seated Row
2 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Pull-Up
1 Set
Barbell Preacher Curl
1 Set
Mountain Climber
1 Set
Stationary Bike
1 Set
Day 3
Day 3: Legs, Shoulders, and Abs
Est. 91 min
14 exercises
Treadmill Running
1 Set
Barbell Hack Squat
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Windshield Wipers
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 15 Reps
Donkey Calf Raise
2 Sets x 20 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Machine Leg Press (Wide Stance)
1 Set
Air Bike
1 Set
Leg Raise
1 Set
Step Machine
1 Set
Day 4
Day 4: Chest, Biceps, and Abs
Est. 73 min
14 exercises
Ski Erg
1 Set
Barbell Bench Press
4 Sets x 16 Reps
Barbell Curl
4 Sets x 16 Reps
Bench Crunch
4 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 20 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
Air Bike
2 Sets x 20 Reps
Cable Cross-Over
1 Set
Cable Bicep Curl (Close Grip)
1 Set
Cable Kneeling Crunch (Rope)
1 Set
Assault Bike
1 Set
Day 5
Day 5: Back, Legs, and Abs
Est. 92 min
14 exercises
Walking
1 Set
Dumbbell One-Arm Row
4 Sets x 16 Reps
Reverse Hyper (Flat Bench)
4 Sets x 16 Reps
Kettlebell Figure Eight
4 Sets x 20 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
2 Sets x 15 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Dumbbell Calf Raise
1 Set
Barbell Reverse Curl
1 Set
Chin-Up with Knee Raise
1 Set
Stationary Bike
1 Set
Day 6
Day 6: Shoulders, Triceps, and Abs
Est. 85 min
14 exercises
Ski Erg
1 Set
Dumbbell Lateral Raise
4 Sets x 16 Reps
Dumbbell Tricep Extension
4 Sets x 16 Reps
Leg Pull-In
4 Sets x 20 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 15 Reps
Side Bridge
2 Sets
Cable Tricep Pushdown (Rope)
1 Set
Cable Rope Deltoid Row
1 Set
Cable One-Arm Side Bend
1 Set
Rowing
1 Set
