Summer Fit 2015
Shared By : Alcastive
Frequency : 5 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 990 / 16358

Average Rating

75

156 votes

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Description

In this routine, i use hypertrophy techniques to achieve a body lean mass, start this routine with 3 to 4 sets and increasing weights from 10 to 20% after each set

Example: 12x10x8x6 or 15x12x10

for a better result adjust your macros to cutting, your body needs per kg you need 30 calories per kilo to cut also:

Protein 1.8g x1kg,
Carbs 4g x1kg
Fats 0.8g x1kg

Make sure to sleep at least 7 hours, this routine without a proper nutrition and a good sleep will not achieve a good transformation.

Day 1 Chest & Lats
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 4 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 90 sec 12 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 16 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 18 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 15 3 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 60 sec 15 3 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart
Day 2 Shoulders & Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 4 min - - Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 90 sec 12 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 12 4 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Front Incline Raise Dumbbell Front Incline Raise 60 sec 12 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 15 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 3 Progress Chart

Biceps

Barbell Bicep Drag Curl Barbell Bicep Drag Curl 60 sec 12 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart
Day 3 Cardio & ABS
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 10 min - - Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 25 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 60 sec 20 2 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 15 3 Progress Chart

Abs

Cable Side Bends Cable Side Bends 60 sec 30 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 25 2 Progress Chart

Abs

Barbell Ab Rollout Barbell Ab Rollout 90 sec 15 2 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart

Cardio

Swimming Swimming 15 min - - Progress Chart
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 4 min - - Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 15 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 15 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 18 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 25 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart
Day 5 Back & Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 4 min - - Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 15 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 12 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 90 sec 12 4 Progress Chart

Back

Barbell Bent Over Two Arm Row Barbell Bent Over Two Arm Row 90 sec 12 4 Progress Chart

Back

Inverted Row Inverted Row 60 sec 12 3 Progress Chart

Back

Chin Up Chin Up 60 sec 15 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 15 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 15 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 60 sec 15 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart
Day 6 Rest
Day 7 Rest