Bikini Ready! Cut Fat and Build Lean Muscle
Shared By : 2014fitnessgoals
Frequency : 5 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 2104 / 19036

Average Rating

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Description

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.

Day 1 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 45 sec 10 4 Progress Chart

Triceps

Barbell Lying Triceps Press Barbell Lying Triceps Press 45 sec 10 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 45 sec 10 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 45 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 45 sec 10 4 Progress Chart

Triceps

Dip Dip 45 sec 8 3 Progress Chart

Cardio

Rowing Rowing 15 min - - Progress Chart

Cardio

Step Machine Step Machine 20 min - - Progress Chart
Day 2 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

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

Lower Legs

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

Upper Legs

Seated Leg Curl Seated Leg Curl 45 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 10 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 12 3 Progress Chart

Glutes

Hip Adduction Hip Adduction 45 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 45 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 12 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 3 Progress Chart

Abs

Sit Up Sit Up 45 sec 25 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 25 min - - Progress Chart
Day 3 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 45 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 45 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 8 3 Progress Chart

Biceps

Dumbbell Twisting Standing Curl Dumbbell Twisting Standing Curl 45 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 45 sec 8 3 Progress Chart

Back

Machine Assisted Hammer Grip Pull Up Machine Assisted Hammer Grip Pull Up 45 sec 8 3 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 45 sec 8 3 Progress Chart

Cardio

Rowing Rowing 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart
Day 4 Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 45 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 45 sec 8 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 45 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 45 sec 8 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 45 sec - 3 Progress Chart

Abs

Toe Touchers Toe Touchers 45 sec 8 3 Progress Chart

Abs

Scissor Kick Scissor Kick 45 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 40 min - - Progress Chart
Day 5 Legs and Glutes
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 45 sec 10 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 45 sec 10 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 10 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 45 sec 10 3 Progress Chart

Upper Legs

Single Leg Curl Single Leg Curl 45 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 10 3 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart