Spring break grind
Cutting
Advanced
Body
Plan Details
The Spring break grind routine by sycamore22 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest, Triceps, Calves, Abs
Est. 240 min
23 exercises
Walking
1 Set
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Crunch
5 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Jackknife Sit-Up
5 Sets x 20 Reps
V-Up
5 Sets x 20 Reps
Toe Touches
5 Sets x 20 Reps
Frog Sit-Up
5 Sets x 20 Reps
Donkey Calf Raise
6 Sets x 20 Reps
Calf Stretch with Rope
6 Sets x 20 Reps
Machine Calf Raise
6 Sets x 20 Reps
Barbell Seated Calf Raise
6 Sets x 20 Reps
Single-Leg Calf Raise
6 Sets x 20 Reps
Walking
1 Set
Day 2
Legs, Lower Back, Calves, and Abs
Est. 192 min
18 exercises
Walking
1 Set
Barbell Overhead Squat
3 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 20 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 20 Reps
Oblique Crunch
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Toe Touches
4 Sets x 20 Reps
Knee to Chest to Leg Raise
4 Sets x 20 Reps
Walking
1 Set
Day 3
Cardio & Abs
Est. 233 min
18 exercises
Walking
1 Set
Jump Rope
1 Set
Boxing
1 Set
Oblique Crunch
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Reverse Crunch
4 Sets x 25 Reps
Alternating Heel Touch
4 Sets x 25 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Leg Slide (Supine)
4 Sets x 25 Reps
Scissor Kick
4 Sets x 25 Reps
Plank
3 Sets
Sun Salutation
4 Sets x 25 Reps
Stability Ball Hip Rotation
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Bodyweight Calf Raise
4 Sets x 30 Reps
Donkey Calf Raise
4 Sets x 30 Reps
Ankle Circles
4 Sets x 30 Reps
Day 4
Upper Back, Biceps, & Shoulders
Est. 232 min
24 exercises
Walking
1 Set
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Climber Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row (Stability Ball)
3 Sets x 12 Reps
Stability Ball Back Stretch
3 Sets
Sphinx
3 Sets x 12 Reps
Superman
3 Sets
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Day 5
Legs, Lower Back, & Abs
Est. 219 min
21 exercises
Walking
1 Set
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Kneeling Hip Extension
4 Sets x 12 Reps
Side-Lying Hip Flexor
4 Sets
Ankle Resistance abductor
4 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Cat Stretch
3 Sets x 12 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 12 Reps
Leg Raise
4 Sets x 25 Reps
Air Bike
4 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 25 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Donkey Calf Raise
5 Sets x 20 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
Walking
1 Set
Day 6
Chest, Triceps, Abs
Est. 186 min
19 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Single-Leg Bench Dip
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Wall Calf Stretch
4 Sets x 12 Reps
Crunch
4 Sets x 25 Reps
Oblique Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Scissor Kick
4 Sets x 25 Reps
Frog Sit-Up
4 Sets x 25 Reps
Stability Ball V-Up
4 Sets x 25 Reps
Day 7
Arms, Abs
Est. 240 min
24 exercises
Walking
1 Set
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Band Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Band Reverse Fly
4 Sets x 20 Reps
Dumbbell Alternating Kickback
4 Sets x 20 Reps
Dumbbell Tricep Kickback
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Scorpion
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Frog Sit-Up
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
