Hams Workout 2
Cutting
Advanced
Machine strength
Plan Details
The Hams Workout 2 routine by hammond.steve2 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Looking to get cut and lean for the summer season? Then download this spring into summer cutting routine that focuses on burning fat and increasing muscle definition. This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season. On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group. For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises. Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As this is a cutting routine, it is important not to perform heavy weight and low reps, keep the weight done manageable so that you can do the reps designated for each exercise. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps). If the cardio length isn't enough as desired, you may increase the time done for each cardio exercise. You can also increase the amount of reps performed for each set to enhance calorie burning and fat loss.
Routine detail
Day 1
Upper Body 1
Est. 58 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Lower Body 1
Est. 49 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 3
Upper Body 2
Est. 58 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 4
Lower Body 2
Est. 50 min
9 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Abs and Cardio
Est. 74 min
8 exercises
Leg Pull-In
3 Sets x 15 Reps
Treadmill Running
1 Set
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
