Crystal
Cutting
Intermediate
Machine strength
Plan Details
The Crystal routine by billy72 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet. 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. This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells. 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. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Day 1
Chest and Triceps
Est. 92 min
9 exercises
Rowing
1 Set
Dumbbell Incline Fly
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Step Machine
1 Set
Walking
1 Set
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 10 Reps
Day 2
Legs and Abs
Est. 121 min
15 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Walking
1 Set
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Side Plank
3 Sets x 8 Reps
Elliptical Training
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Plank
3 Sets
Sit-Up
3 Sets x 25 Reps
Day 3
Back and Biceps
Est. 91 min
10 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Barbell Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Walking
1 Set
Day 4
Shoulders and Abs
Est. 107 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Plank
3 Sets
Elliptical Training
1 Set
Walking
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Day 5
Legs and Glutes
Est. 88 min
10 exercises
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Step Machine
1 Set
Glute Kickback
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Walking
1 Set
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
