summer 2017
Cutting
Advanced
Machine strength
Plan Details
The summer 2017 routine by nelly5459 is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
arms
Est. 47 min
10 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
barbell 7's
3 Sets x 21 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 10 Reps
Day 2
Shoulders
Est. 42 min
9 exercises
Leverage Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
side front raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
standing air bike
3 Sets x 10 Reps
Day 3
Chest & Back
Est. 47 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
