Ripped for Sumer - JEFIT

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Ripped for Sumer - JEFIT

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Ripped for Sumer

Cutting

Advanced

Machine strength

Plan Details

The Ripped for Sumer routine by PGFerrer is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This rutine was designed to get on your best shape for the summer season

Routine detail

Mon

Chest and Triceps

Est. 92 min

10 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 12 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Legs and Abs

Est. 101 min

12 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 15 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 15 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set

Wed

Back and Biceps

Est. 69 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Thu

Shoulders and Abs

Est. 98 min

11 exercises

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

5 Sets x 12 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 12 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

3 Sets x 30 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 20 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

3 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set