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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.
Dumbbell Decline Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Bench Press (Palms in)
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3x12 reps |
rest: 45s
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Dumbbell Pullover
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3x12 reps |
rest: 45s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 45s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 45s
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Dumbbell Seated Shoulder Press
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3x12 reps |
rest: 45s
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Cable Standing Curl
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3x12 reps |
rest: 45s
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Cable Shoulder Extension
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3x12 reps |
rest: 45s
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Barbell Shrug
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3x12 reps |
rest: 45s
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Cable Wood Chop
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3x12 reps |
rest: 45s
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Cable Kneeling Crunch
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3x12 reps |
rest: 45s
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Air Bike
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3x15 reps |
rest: 45s
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Hack Squat
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3x12 reps |
rest: 45s
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Hack Squat (Reverse Position)
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3x12 reps |
rest: 45s
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Machine Leg Press
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3x12 reps |
rest: 45s
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Calf Press On Leg Press
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3x12 reps |
rest: 45s
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Machine Leg Extension
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3x12 reps |
rest: 45s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 45s
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Machine Hip Adduction
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3x12 reps |
rest: 45s
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Barbell Squat
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3x12 reps |
rest: 45s
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Barbell Deadlift
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3x12 reps |
rest: 45s
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Barbell Lunge
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3x12 reps |
rest: 45s
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1x0 reps |
rest: 15s
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Leverage Shoulder Press
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3x12 reps |
rest: 40s
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Dip
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3x12 reps |
rest: 40s
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Cable Lower Chest Raise
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3x12 reps |
rest: 40s
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Cable Upper Chest Crossover
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3x12 reps |
rest: 40s
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Cable Cross-Over
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3x12 reps |
rest: 40s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 40s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 40s
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Dumbbell Seated Tricep Press
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3x12 reps |
rest: 40s
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Dumbbell Wrist Curl (Neutral Grip)
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3x12 reps |
rest: 40s
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Leverage Incline Chest Press
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3x12 reps |
rest: 40s
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Machine Fly
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3x12 reps |
rest: 35s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 40s
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Cable Seated Row
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3x12 reps |
rest: 40s
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Cable Rope Hammer Curl
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3x12 reps |
rest: 40s
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Leverage Machine Iso Row
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3x12 reps |
rest: 40s
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T Bar Row
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3x12 reps |
rest: 40s
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Machine Seated Row
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3x12 reps |
rest: 35s
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Machine One-Arm Pulldown
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3x12 reps |
rest: 35s
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Preacher Curl Machine
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3x12 reps |
rest: 40s
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Dumbbell Deadlift
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3x12 reps |
rest: 40s
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Dumbbell Rotational Row
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3x12 reps |
rest: 40s
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Back Hyperextension
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3x12 reps |
rest: 35s
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Pull-Up
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3x12 reps |
rest: 40s
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Smith Machine Squat
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3x12 reps |
rest: 40s
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Smith Machine Split Squat
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3x12 reps |
rest: 40s
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Machine Single-Leg Press
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3x12 reps |
rest: 40s
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Reverse Hyper (Flat Bench)
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3x12 reps |
rest: 40s
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Dumbbell Calf Raise
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3x12 reps |
rest: 40s
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Cable Pull Through
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3x12 reps |
rest: 40s
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Machine Calf Raise
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3x12 reps |
rest: 40s
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Machine Ab Crunch
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3x12 reps |
rest: 40s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 40s
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Hanging Knee Raise
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3x12 reps |
rest: 35s
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Machine Hip Abduction
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 35s
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Machine Hip Adduction
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3x12 reps |
rest: 40s
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Hanging Knee Raise Rotation
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3x12 reps |
rest: 35s
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Air Bike
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3x15 reps |
rest: 30s
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Leg Raise
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3x15 reps |
rest: 30s
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Leg Pull-In
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3x15 reps |
rest: 30s
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Rotational Crunch
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3x15 reps |
rest: 30s
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Alternating Heel Touch
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3x15 reps |
rest: 30s
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Forearm Plank with Hip Abduction
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3x15 reps |
rest: 30s
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1x0 reps |
rest: 20s
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