Summer Shape
Cutting
Intermediate
Machine strength
Plan Details
The Summer Shape routine by pedromsp is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Lower body A
Est. 69 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Tue
Upper body A
Est. 51 min
8 exercises
Pull-Up
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Wed
Lower body B
Est. 75 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Barbell Decline Bench Lunge
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 100 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Thu
Upper body B
Est. 56 min
8 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Medicine Ball Chest Push
3 Sets x 10 Reps
Band Upright Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Fri
Bodyweight conditioning
Est. 31 min
5 exercises
Kettlebell Front Squat
3 Sets x 30 Reps
Clap Push-Up
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Plank
3 Sets
