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As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet. This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Walking
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0x0 reps |
rest: 10s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 45s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 45s
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Barbell Shrug
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3x8 reps |
rest: 45s
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Dumbbell Incline Shoulder Raise
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Decline Crunch
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3x8 reps |
rest: 60s
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Toe Touches
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3x8 reps |
rest: 45s
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Scissor Kick
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3x8 reps |
rest: 45s
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Elliptical Training
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0x0 reps |
rest: 40s
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Walking
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1x0 reps |
rest: 10s
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Barbell Deep Squat
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3x12 reps |
rest: 45s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Cable Hip Abduction
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3x12 reps |
rest: 45s
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Machine Hip Abduction
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3x12 reps |
rest: 45s
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Machine Calf Raise
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3x12 reps |
rest: 45s
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Decline Crunch
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 25s
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Walking
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1x0 reps |
rest: 10s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 45s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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T Bar Row
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Spider Curl
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 15s
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Elliptical Training
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1x0 reps |
rest: 20s
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Walking
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0x0 reps |
rest: 10s
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Barbell Bench Press
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4x10 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x10 reps |
rest: 45s
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Dip
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3x8 reps |
rest: 45s
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Rowing
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0x0 reps |
rest: 15s
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Step Machine
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0x0 reps |
rest: 20s
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Walking
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0x0 reps |
rest: 10s
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Barbell Lunge
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3x10 reps |
rest: 45s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x10 reps |
rest: 45s
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Machine Leg Press
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3x10 reps |
rest: 45s
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Machine Single-Leg Curl
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3x10 reps |
rest: 45s
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Machine Seated Calf Raise
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3x10 reps |
rest: 45s
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Step Machine
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0x0 reps |
rest: 15s
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Elliptical Training
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0x0 reps |
rest: 15s
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