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Looking to get cut and lean for the upcoming season? Then download this third version of a great 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.
Stay Strong Together
MICHAEL WOOD, CSCS
Jefit
3x10 reps |
rest: 60s
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4x15 reps |
rest: 0s
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Dumbbell Walking Lunge
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4x10 reps |
rest: 0s
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Weight Plate Russian Twist
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4x10 reps |
rest: 0s
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Barbell Squat
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3x10 reps |
rest: 0s
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Barbell Deadlift
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4x10 reps |
rest: 0s
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Bench Weighted Decline Crunch
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4x10 reps |
rest: 0s
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Calf Press On Leg Press
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4x10 reps |
rest: 0s
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3x8 reps |
rest: 0s
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Machine Single-Leg Press
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4x10 reps |
rest: 0s
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Hanging Leg Raise
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3x10 reps |
rest: 0s
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3x10 reps |
rest: 0s
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3x10 reps |
rest: 0s
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Dumbbell Bench Press
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3x15 reps |
rest: 0s
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Stability Ball Crunch
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4x30 reps |
rest: 0s
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Machine Inverted Row
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3x10 reps |
rest: 0s
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Dumbbell Seated Alternating Arnold Press
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4x8 reps |
rest: 0s
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Air Bike
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4x10 reps |
rest: 0s
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Machine Assisted Pull-Up
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4x15 reps |
rest: 0s
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Stability Ball Bridge
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3x60 reps |
rest: 0s
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Barbell Incline Bench Press
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3x10 reps |
rest: 0s
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Cable Shoulder Extension
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3x15 reps |
rest: 0s
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Stationary Bike
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10x10 reps • 60s |
rest: 0s
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Machine Single-Leg Press
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3x10 reps |
rest: 60s
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Air Bike
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3x15 reps |
rest: 45s
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Jackknife Sit-Up
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3x15 reps |
rest: 45s
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Leg Raise
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3x15 reps |
rest: 45s
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Leg Pull-In
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3x15 reps |
rest: 45s
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V-Up
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3x15 reps |
rest: 45s
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Rotational Crunch
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3x15 reps |
rest: 45s
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Plank
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3x0 reps |
rest: 45s
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Treadmill Running
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0x0 reps • 720s |
rest: 60s
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4x10 reps |
rest: 0s
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5x10 reps |
rest: 0s
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Barbell Deadlift
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4x10 reps |
rest: 0s
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Barbell Bulgarian Split Squat
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4x10 reps |
rest: 0s
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Machine Calf Raise
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4x10 reps |
rest: 0s
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Barbell Hip Thrust
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4x10 reps |
rest: 0s
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Plank
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3x10 reps |
rest: 60s
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3x20 reps |
rest: 0s
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3x10 reps |
rest: 0s
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Machine Single-Leg Extension
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4x15 reps |
rest: 0s
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Machine Single-Leg Curl
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4x15 reps |
rest: 0s
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Cable Seated Row
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4x10 reps |
rest: 0s
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Cable Lat Pulldown (Wide Grip)
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4x10 reps |
rest: 0s
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Dumbbell One-Arm Row
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4x10 reps |
rest: 0s
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Cable Rope Face Pull
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4x10 reps |
rest: 0s
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2x10 reps |
rest: 0s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 0s
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Chin-Up
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3x10 reps |
rest: 0s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 0s
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Stationary Bike
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10x10 reps |
rest: 0s
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