Pre-Summer-Cut
General
Advanced
Barbell
Plan Details
The Pre-Summer-Cut routine by Vitalero is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Legs - Heavy
Est. 46 min
6 exercises
Barbell Front Squat
4 Sets x 8,8,8,6 Reps
Barbell Romanian Deadlift
3 Sets x 8,8,6 Reps
Barbell Lunge
4 Sets x 8,8,6,4 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Chest - Triceps - Shoulder - Light
Est. 108 min
13 exercises
Dumbbell Fly
3 Sets x 20 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Barbell Push Press
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Barbell Rear Delt Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 3
Back - Biceps - Heavy
Est. 63 min
8 exercises
Weighted Pull-Up
4 Sets x 10,8,6,4 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8,8,8,4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,8,6,4 Reps
EZ Bar Curl
4 Sets x 8,8,6,4 Reps
Barbell Curl
4 Sets x 10,8,6,4 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Day 4
Legs - Light
Est. 60 min
7 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Day 5
Chest - Triceps - Shoulder - Heavy
Est. 60 min
9 exercises
Barbell Bench Press
4 Sets x 8,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,6,4 Reps
Dumbbell Incline Fly
4 Sets x 8,8,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,8,6,4 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8,8,6,4 Reps
Dip
1 Set x 100 Reps
Day 6
Back - Biceps - Light
Est. 61 min
8 exercises
Chin-Up (Close Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
