Mozam Body
Cutting
Advanced
Dumbbell
Plan Details
The Mozam Body routine by IanStuartFaller 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
Mon
Lower Body, Abs and Cardio
Est. 90 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Tue
Upper Body, Abs and Cardio
Est. 112 min
13 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Wed
Abs and Cardio
Est. 104 min
8 exercises
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
Leg Pull-In
3 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Lower Body, Abs and Cardio
Est. 91 min
10 exercises
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Upper Body, Abs and Cardio
Est. 113 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Sat
Dumbbell Circuit
Est. 96 min
25 exercises
Treadmill Running
1 Set
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Deep Push-Up
1 Set x 12 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell Side Bend
1 Set x 15 Reps
Sun
Kettlebell Abs
Est. 35 min
7 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 12,10,10 Reps
Kettlebell One-Arm Swing
3 Sets x 12,10,10 Reps
Kettlebell Advanced Windmill
3 Sets x 12,10,10 Reps
Kettlebell Figure Eight
4 Sets x 12,12,10,10 Reps
Kettlebell Goblet Squat
3 Sets x 12,10,10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12,10,10 Reps
Kettlebell Renegade Row
3 Sets x 12,10,10 Reps
