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 2014fitnessgoals 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. 92 min
9 exercises
Walking
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Rowing
1 Set
Step Machine
1 Set
Day 2
Legs and Abs
Est. 121 min
15 exercises
Walking
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Sit-Up
3 Sets x 25 Reps
Elliptical Training
1 Set
Day 3
Back and Biceps
Est. 91 min
10 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 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
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Day 4
Shoulders and Abs
Est. 107 min
12 exercises
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 5
Legs and Glutes
Est. 88 min
10 exercises
Walking
1 Set
Barbell Lunge
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Step Machine
1 Set
Elliptical Training
1 Set
