6 Weeks To Lean and Mean
Cutting
Intermediate
Machine strength
Plan Details
The 6 Weeks To Lean and Mean routine by Carltonk is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
*For best results perform this routine in the morning on an empty stomach to allow your body to burn stored fat! This workout focuses on cutting overall body fat with a slight focus on abdominal fat. On workout days the focus is to perform each exercise right after the next with little to no rest in between each exercise to complete an eight exercise circuit. It's very important to use a weight just heavy enough to complete all of the required reps without adding or removing weight between each exercise. If the weight is too light for any particular exercise then you may add a few more reps. On ab focus days, complete the required sets of an exercise before moving to the next exercise. +++ 80% of your workout is achieved through diet. Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (lean chicken, fish, vegetables, fruits and high fiber foods) and stay clear of heavy carbs and beef that will stay in your stomach, storing as fat. This is a 5 day workout with 2 days to allow for rest and recovery. It's important to give your body proper rest and reduce the risk of injury. Perform this routine for 6 weeks. Make sure that you are performing each exercise within the routine with proper form to prevent any injury.
Routine detail
Mon
Overall Body Day 1
Est. 74 min
18 exercises
Walking
1 Set
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
1 Set x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 12 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Stationary Bike
1 Set
Tue
Ab and Cardio Day 1
Est. 94 min
9 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Plank
1 Set
Weighted Crunch
3 Sets x 25 Reps
Plank
1 Set
Parallel Bar Hip Raise
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Plank
3 Sets
Treadmill Running
1 Set
Wed
Overall Body Day 2
Est. 74 min
18 exercises
Walking
1 Set
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
1 Set x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 12 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Stationary Bike
1 Set
Thu
Ab and Cardio Day 2
Est. 94 min
9 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Plank
1 Set
Weighted Crunch
3 Sets x 25 Reps
Plank
1 Set
Parallel Bar Hip Raise
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Plank
3 Sets
Treadmill Running
1 Set
Fri
Overall Body Day 3
Est. 74 min
18 exercises
Walking
1 Set
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
1 Set x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 12 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 10 Reps
Smith Machine Squat
1 Set x 10 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Deadlift
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Upright Row
1 Set x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Stationary Bike
1 Set
