Mid-summer Cut
Cutting
Intermediate
Machine strength
Plan Details
The Mid-summer Cut routine by curlyfries4chris is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Cut fat, define muscles and tighten chest muscles
Routine detail
Tue
Chest
Est. 165 min
22 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Incline Fly
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Kettlebell Push-Up
5 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell Incline One-Arm Fly
5 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Cable One-Arm Incline Press
3 Sets x 10 Reps
Wed
Arms
Est. 145 min
17 exercises
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
EZ Bar Curl
6 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Machine Dip
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Cable Bicep Curl
6 Sets x 10 Reps
Cable Preacher Curl
5 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Thu
Shoulders
Est. 127 min
17 exercises
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Leverage Machine Shrug
5 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Machine Deltoid Raise
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Arnold Press
5 Sets x 10 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Fri
Back
Est. 207 min
26 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable One-Arm Row
5 Sets x 10 Reps
Machine Assisted Pull-Up
5 Sets x 10 Reps
Machine Iso Lateral High Row
5 Sets x 10 Reps
Leverage Machine High Row
6 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Back Hyperextension
6 Sets x 10 Reps
Dumbbell One-Arm Row (Stability Ball)
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Rocky Pull-Up
6 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Chin-Up (Close Grip)
5 Sets x 10 Reps
One-Arm Chin-Up
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Barbell Deadlift
10 Sets x 10 Reps
Sun
Legs
Est. 113 min
14 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Plie Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Dumbbell Squat
5 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
6 Sets x 10 Reps
Barbell Calf Raise
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Single-Leg Press
6 Sets x 10 Reps
