Summer Fit 2015

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4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

In this routine, i use hypertrophy techniques to achieve a body lean mass, start this routine with 3 to 4 sets and increasing weights from 10 to 20% after each set

Example: 12x10x8x6 or 15x12x10

for a better result adjust your macros to cutting, your body needs per kg you need 30 calories per kilo to cut also:

Protein 1.8g x1kg,
Carbs 4g x1kg
Fats 0.8g x1kg

Make sure to sleep at least 7 hours, this routine without a proper nutrition and a good sleep will not achieve a good transformation.

Chest & Lats 10 exercises, 1 hr 32 mins

Treadmill Running	0x0 reps	rest: 4s
Barbell Bench Press	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x12 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Fly	3x16 reps	rest: 60s
Cable Cross-Over	3x18 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dual Cable Triceps Extension	3x15 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 10s

Shoulders & Biceps 12 exercises, 1 hr 43 mins

Treadmill Running	0x0 reps	rest: 4s
Smith Machine Shoulder Press	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 90s
Cable Lateral Raise	3x15 reps	rest: 60s
Dumbbell Front Incline Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Barbell Bicep Drag Curl	3x12 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 10s

Cardio & ABS 8 exercises, 1 hr 8 mins

Treadmill Running	0x0 reps	rest: 10s
Decline Crunch	3x25 reps	rest: 60s
Jackknife Sit-Up	2x20 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Weight Plate Russian Twist	2x25 reps	rest: 60s
Cable Side Bend	2x30 reps	rest: 60s
Barbell Ab Rollout	2x15 reps	rest: 90s
Elliptical Training	0x0 reps	rest: 10s

Legs 8 exercises, 1 hr 10 mins

Treadmill Running	0x0 reps	rest: 4s
Barbell Deep Squat	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Barbell Standing Calf Raise	3x18 reps	rest: 60s
Calf Press On Leg Press	3x25 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 10s

Back & Triceps 12 exercises, 1 hr 47 mins

Treadmill Running	0x0 reps	rest: 4s
Back Hyperextension	2x15 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 90s
Barbell Row	4x12 reps	rest: 90s
Machine Inverted Row	3x12 reps	rest: 60s
Chin-Up	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Cable Tricep Kickback	3x15 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 10s