Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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
|
3x12 reps |
rest: 45s
|
||
Dumbbell Bench Press
|
3x12 reps |
rest: 45s
|
||
Dumbbell Palms In Bench Press
|
3x12 reps |
rest: 45s
|
||
Dumbbell Bent Arm Pullover
|
3x12 reps |
rest: 45s
|
||
One Arm Dumbbell Row
|
3x12 reps |
rest: 45s
|
||
Dumbbell Standing Triceps Extension
|
3x12 reps |
rest: 45s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 45s
|
||
Cable Standing Curl
|
3x12 reps |
rest: 45s
|
||
Cable Triceps Pushdown
|
3x12 reps |
rest: 45s
|
||
Barbell Shrug
|
3x12 reps |
rest: 45s
|
||
Cable Wood Chops
|
3x12 reps |
rest: 45s
|
||
Cable Kneeling Pulldown
|
3x12 reps |
rest: 45s
|
||
Air Bike
|
3x15 reps |
rest: 45s
|
Hack Squat
|
3x12 reps |
rest: 45s
|
||
Reverse Hack Squat
|
3x12 reps |
rest: 45s
|
||
Leg Press
|
3x12 reps |
rest: 45s
|
||
Calf Press On Leg Press
|
3x12 reps |
rest: 45s
|
||
Leg Extensions
|
3x12 reps |
rest: 45s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 45s
|
||
Thigh Adductor
|
3x12 reps |
rest: 45s
|
||
Barbell Squat
|
3x12 reps |
rest: 45s
|
||
Barbell Deadlift
|
3x12 reps |
rest: 45s
|
||
Barbell Lunge
|
3x12 reps |
rest: 45s
|
||
H.I.I.T
|
1x0 reps |
rest: 15s
|
Leverage Shoulder Press
|
3x12 reps |
rest: 40s
|
||
Chest Dip
|
3x12 reps |
rest: 40s
|
||
Cable Lower Chest Raise
|
3x12 reps |
rest: 40s
|
||
Cable Upper Chest Crossovers
|
3x12 reps |
rest: 40s
|
||
Cable Inner Chest Press
|
3x12 reps |
rest: 40s
|
||
Cable Rope Triceps Pushdown
|
3x12 reps |
rest: 40s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 40s
|
||
Dumbbell Seated Triceps Press
|
3x12 reps |
rest: 40s
|
||
Dumbbell Neutral Wrist Curl Over Bench
|
3x12 reps |
rest: 40s
|
||
Leverage Incline Chest Press
|
3x12 reps |
rest: 40s
|
||
Machine Fly
|
3x12 reps |
rest: 35s
|
Wide Grip Lat Pulldown
|
3x12 reps |
rest: 40s
|
||
Cable Seated Row
|
3x12 reps |
rest: 40s
|
||
Cable Rope Hammer Curls
|
3x12 reps |
rest: 40s
|
||
Leverage Machine Iso Row
|
3x12 reps |
rest: 40s
|
||
T Bar Row
|
3x12 reps |
rest: 40s
|
||
Seated Machine Row
|
3x12 reps |
rest: 35s
|
||
One Arm Iso Lateral Wide Pulldown
|
3x12 reps |
rest: 35s
|
||
Bicep Curl Machine
|
3x12 reps |
rest: 40s
|
||
Dumbbell Deadlift
|
3x12 reps |
rest: 40s
|
||
Dumbbell Palm Rotational Row
|
3x12 reps |
rest: 40s
|
||
Hyperextensions - Back Extensions
|
3x12 reps |
rest: 35s
|
||
Pull Ups
|
3x12 reps |
rest: 40s
|
Smith Machine Squat
|
3x12 reps |
rest: 40s
|
||
Smith Machine Lunge
|
3x12 reps |
rest: 40s
|
||
One Leg 45 Degree Leg Press
|
3x12 reps |
rest: 40s
|
||
Reverse Hyper on Flat Bench
|
3x12 reps |
rest: 40s
|
||
Standing Dumbbell Calf Raise
|
3x12 reps |
rest: 40s
|
||
Cable Pull Through
|
3x12 reps |
rest: 40s
|
||
Standing Calf Raises
|
3x12 reps |
rest: 40s
|
||
Ab Crunch Machine
|
3x12 reps |
rest: 40s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 40s
|
||
Hanging Knee Raise
|
3x12 reps |
rest: 35s
|
||
Thigh Abductor
|
3x12 reps |
rest: 40s
|
||
Plank with Side Kick
|
3x12 reps |
rest: 35s
|
||
Thigh Adductor
|
3x12 reps |
rest: 40s
|
||
Hanging Rotated Knee Raise
|
3x12 reps |
rest: 35s
|
Air Bike
|
3x15 reps |
rest: 30s
|
||
Leg Raise
|
3x15 reps |
rest: 30s
|
||
Leg Pull In
|
3x15 reps |
rest: 30s
|
||
Twisting Floor Crunch
|
3x15 reps |
rest: 30s
|
||
Lying Heel Touches
|
3x15 reps |
rest: 30s
|
||
Plank with Side Kick
|
3x15 reps |
rest: 30s
|
||
H.I.I.T
|
1x0 reps |
rest: 20s
|