The Warrant Workout
Cutting
Advanced
Machine strength
Plan Details
The The Warrant Workout routine by Optymuz-Pryme is a 7 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, Abs and Cardio
Est. 158 min
15 exercises
Running
1 Set
Barbell Bench Press
7 Sets x 15 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Day 1
Upper Body, Abs and Cardio
Est. 158 min
15 exercises
Running
1 Set
Barbell Bench Press
7 Sets x 15 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Day 1
Upper Body, Abs and Cardio
Est. 158 min
15 exercises
Running
1 Set
Barbell Bench Press
7 Sets x 15 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Day 2
Back, Lower Body, Abs and Cardio
Est. 130 min
15 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Sit-Up
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Upper Body, Abs and Cardio
Est. 127 min
14 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Day 4
Back, Lower Body, Abs and Cardio
Est. 108 min
12 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 5
Upper Body, Abs and Cardio
Est. 152 min
15 exercises
Running
1 Set
Barbell Decline Bench Press
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Elevated Push-Up
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
