Fit Bo
Bulking
Intermediate
Machine strength
Plan Details
The Fit Bo routine by bomineko is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Looking to get cut and lean for the summer season? Then download this spring into summer cutting routine that focuses on burning fat and increasing muscle definition. This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season. On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group. For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises. Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights. *** Notes : As this is a cutting routine, it is important not to perform heavy weight and low reps, keep the weight done manageable so that you can do the reps designated for each exercise. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps). If the cardio length isn't enough as desired, you may increase the time done for each cardio exercise. You can also increase the amount of reps performed for each set to enhance calorie burning and fat loss.
Routine detail
Day 1
Upper Body and Abs
Est. 88 min
13 exercises
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 15 Reps
Day 2
Lower Body and Cardio
Est. 71 min
11 exercises
Hack Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
H.I.I.T
1 Set
Day 3
Push
Est. 70 min
11 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 4
Pull
Est. 76 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Rotational Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Day 5
Leg and Abs
Est. 86 min
14 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Day 6
Abs and Cardio
Est. 35 min
7 exercises
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 15 Reps
H.I.I.T
1 Set
