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This routine is a cutting routine that is focused around losing fat (with diet) and building lean muscle (with weights). This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss. For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages. *** Note : Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat
Walking
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1x8 reps |
rest: 30s
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Barbell Deep Squat
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3x12 reps |
rest: 30s
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Machine Seated Calf Raise
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3x12 reps |
rest: 30s
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Machine Seated Leg Curl
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3x12 reps |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Glute Kickback
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3x12 reps |
rest: 30s
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Machine Hip Adduction
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3x8 reps |
rest: 30s
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Machine Hip Abduction
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3x12 reps |
rest: 30s
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Machine Calf Raise
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 30s
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Walking
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1x8 reps |
rest: 30s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 30s
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Weight Plate Front Raise
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3x12 reps |
rest: 30s
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Barbell Shrug
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3x12 reps |
rest: 30s
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Barbell Military Press
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3x12 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Cable Side Bend
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3x8 reps |
rest: 30s
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Machine Ab Crunch
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3x8 reps |
rest: 30s
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Hanging Leg Raise
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3x8 reps |
rest: 30s
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Plank
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3x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 30s
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Barbell Deep Squat
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3x8 reps |
rest: 30s
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Machine Calf Raise
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3x8 reps |
rest: 30s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 30s
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Machine Seated Tricep Dip
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3x8 reps |
rest: 30s
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Preacher Curl Machine
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3x8 reps |
rest: 30s
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Machine Seated Row
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3x8 reps |
rest: 30s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 30s
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Machine Bench Press
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3x8 reps |
rest: 30s
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Machine Fly
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3x8 reps |
rest: 30s
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Machine Reverse Fly
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3x8 reps |
rest: 30s
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Cable Bicep Curl
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3x8 reps |
rest: 30s
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3x8 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 30s
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Walking
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1x8 reps |
rest: 30s
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Barbell Deadlift
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3x12 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 30s
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Barbell Curl
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3x12 reps |
rest: 30s
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Dumbbell Rotational Curl
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3x6 reps |
rest: 30s
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Dumbbell Hammer Curl
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3x6 reps |
rest: 30s
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Back Hyperextension
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3x8 reps |
rest: 30s
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Cable Rope Seated Row
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3x12 reps |
rest: 30s
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Preacher Curl Machine
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3x12 reps |
rest: 30s
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Cable Bicep Curl
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3x12 reps |
rest: 30s
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Walking
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1x8 reps |
rest: 30s
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Walking
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1x8 reps |
rest: 30s
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Barbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Fly
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3x12 reps |
rest: 30s
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Barbell Incline Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Cable High Cross-Over
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3x12 reps |
rest: 30s
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Barbell Skull Crusher (Reverse Grip)
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3x8 reps |
rest: 30s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 30s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Machine Tricep Extension
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3x12 reps |
rest: 30s
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Treadmill Running
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1x8 reps |
rest: 30s
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