Spring Fitness 15
Cutting
Beginner
Machine strength
Plan Details
The Spring Fitness 15 routine by rcolemanii is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
chest
Est. 105 min
11 exercises
Machine Inner Chest Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Day 2
Back & Bicep
Est. 119 min
15 exercises
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Upright Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Cable Drag Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Ab Machine
4 Sets x 8 Reps
Ab Rotation
4 Sets x 8 Reps
Day 3
legs
Est. 63 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Calf Extension
4 Sets x 8 Reps
Cable Hip Abduction
4 Sets x 8 Reps
Hip Abduction
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Day 4
Shoulders
Est. 137 min
15 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Bradford Rocky Press
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Ab Rotation
4 Sets x 8 Reps
Ab Machine
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
