Full-body Summer Workout
Cutting
Beginner
Dumbbell
Plan Details
The Full-body Summer Workout routine by ernesto.clemente is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
The jump rope warm up are 5 sets of 30sec each with a 30 sec in between. After every set jump rope for 30sec. All abs exercises are linked together. More info on Muscleandfitness.com
Routine detail
Day 1
Legs and Shoulder
Est. 60 min
12 exercises
Jump Rope
1 Set
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Sumo Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Plank
3 Sets
Crunch
3 Sets x 20 Reps
Day 2
Chest and Back
Est. 60 min
12 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Cable High Row With Bar
3 Sets x 15 Reps
Cable Pullover With Rope
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
Day 3
Legs and Arms
Est. 52 min
9 exercises
Jump Rope
1 Set
Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Side Lunge
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 15 Reps
EZ Bar Incline Tricep Extension
3 Sets x 15 Reps
Day 4
Chest and Shoulders
Est. 72 min
13 exercises
Jump Rope
1 Set
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
Day 5
Back and Arms
Est. 83 min
16 exercises
Jump Rope
1 Set
Cable Seated Row
3 Sets x 10 Reps
Seated Barbell Biceps Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 20 Reps
