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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. 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
Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Fly
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3x12 reps |
rest: 45s
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Barbell Incline Bench Press
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3x12 reps |
rest: 45s
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Dumbbell Incline Fly
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3x12 reps |
rest: 45s
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Cable Cross-Over
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3x12 reps |
rest: 45s
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Dip
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3x12 reps |
rest: 45s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 60s
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Cable Rope High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Machine Tricep Extension
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3x12 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Deep Squat
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3x12 reps |
rest: 45s
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Machine Seated Calf Raise
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3x12 reps |
rest: 45s
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Machine Seated Leg Curl
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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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Glute Kickback
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3x12 reps |
rest: 45s
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Cable Hip Abduction
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3x12 reps |
rest: 45s
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Machine Hip Abduction
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3x12 reps |
rest: 45s
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Machine Calf Raise
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3x12 reps |
rest: 45s
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Plank
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3x12 reps |
rest: 45s
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Side Plank
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3x12 reps |
rest: 45s
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Leg Raise
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3x15 reps |
rest: 45s
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Dumbbell Side Bend
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3x15 reps |
rest: 45s
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Sit-Up
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3x15 reps |
rest: 45s
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Elliptical Training
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 10s
|
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Barbell Deadlift
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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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Barbell Curl
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3x12 reps |
rest: 45s
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Dumbbell Rotational Curl
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3x6 reps |
rest: 45s
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Dumbbell Hammer Curl
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3x6 reps |
rest: 45s
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Machine Assisted Pull-Up (Hammer Grip)
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3x12 reps |
rest: 45s
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Cable Rope Seated Row
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3x12 reps |
rest: 45s
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Preacher Curl Machine
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3x12 reps |
rest: 60s
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Cable Bicep Curl
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3x12 reps |
rest: 60s
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Decline Crunch
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3x15 reps |
rest: 60s
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Reverse Crunch
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3x15 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 10s
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Dumbbell Seated Arnold Press
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3x12 reps |
rest: 45s
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Dumbbell One-Arm Front Raise
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3x12 reps |
rest: 45s
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Dumbbell Lateral Raise
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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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Barbell Military Press
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3x12 reps |
rest: 60s
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Weight Plate Front Raise
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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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Plank
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3x12 reps |
rest: 45s
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Side Plank
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3x12 reps |
rest: 45s
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Scissor Kick
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3x15 reps |
rest: 45s
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Toe Touches
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3x15 reps |
rest: 45s
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Rowing
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Front Squat
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3x12 reps |
rest: 60s
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Barbell Lunge
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3x12 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Hanging Leg Raise
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3x20 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x20 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 30s
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