30.9- 5.10
Shared By : paulinabrnic
Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 2 / 704

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Description

Looking to get cut and lean for the summer season? Then download this spring into summer cutting routine that focuses on burning fat and increasing muscle definition.

This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season.

On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group.

For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises.

Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss.

Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises.

Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire.

Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights.

*** Notes :

As this is a cutting routine, it is important not to perform heavy weight and low reps, keep the weight done manageable so that you can do the reps designated for each exercise.

For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).

If the cardio length isn't enough as desired, you may increase the time done for each cardio exercise.

You can also increase the amount of reps performed for each set to enhance calorie burning and fat loss.

Monday Abs and Cardio
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 45 sec 15 3 Progress Chart

Abs

Jackknife Sit-up Jackknife Sit-up 45 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart

Abs

Leg Pull In Leg Pull In 45 sec 15 3 Progress Chart

Abs

V Ups V Ups 45 sec 15 3 Progress Chart

Abs

Twisting Floor Crunch Twisting Floor Crunch 45 sec 15 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Tuesday Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Lunge Barbell Lunge 45 sec 12 3 Progress Chart

Upper Legs

Barbell Hack Squat Barbell Hack Squat 45 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 12 3 Progress Chart

Lower Legs

Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise 45 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 45 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 45 sec 12 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 45 sec 15 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 45 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Thursday Lower Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 45 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 45 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 45 sec 12 3 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 45 sec 12 3 Progress Chart

Abs

Crunches Crunches 45 sec 15 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 15 3 Progress Chart

Abs

Russian Twist Russian Twist 45 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Friday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 45 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 45 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 45 sec 12 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 45 sec 12 3 Progress Chart

Biceps

Alternate Seated Dumbbell Curl Alternate Seated Dumbbell Curl 45 sec 12 3 Progress Chart

Biceps

Preacher Curl Preacher Curl 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 45 sec 15 3 Progress Chart

Abs

Leg Pull In Leg Pull In 45 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Saturday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 45 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 12 3 Progress Chart

Back

One Arm Dumbbell Row One Arm Dumbbell Row 45 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 45 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 45 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 45 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 45 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 45 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 45 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 45 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart