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 Bench Press
|
3x12 reps |
rest: 45s
|
||
Dumbbell Incline Bench Press
|
3x12 reps |
rest: 45s
|
||
Dumbbell One Arm Row
|
3x12 reps |
rest: 45s
|
||
Cable Seated Row
|
3x12 reps |
rest: 45s
|
||
Cable Rope Overhead Triceps Extension
|
3x8 reps |
rest: 60s
|
||
Cable Triceps Pushdown
|
3x12 reps |
rest: 45s
|
||
Barbell Curl
|
3x12 reps |
rest: 45s
|
||
Dumbbell Alternate Bicep Curl
|
3x12 reps |
rest: 45s
|
||
Barbell Shrug
|
3x12 reps |
rest: 45s
|
||
Barbell Shoulder Press
|
3x12 reps |
rest: 45s
|
||
Air Bike
|
3x15 reps |
rest: 45s
|
||
Leg Raise
|
3x15 reps |
rest: 45s
|
||
Treadmill Running
|
0x0 reps |
rest: 30s
|
Treadmill Running
|
3x8 reps |
rest: 60s
|
Smith Machine Squat
|
3x8 reps |
rest: 60s
|
||
Leg Press
|
3x12 reps |
rest: 45s
|
||
Calf Press On Leg Press
|
3x12 reps |
rest: 45s
|
||
Leg Extensions
|
3x12 reps |
rest: 45s
|
||
Seated Leg Curl
|
3x12 reps |
rest: 45s
|
||
Barbell Standing Calf Raise
|
3x12 reps |
rest: 45s
|
||
Crunches
|
3x15 reps |
rest: 45s
|
||
Decline Crunch
|
3x15 reps |
rest: 45s
|
||
Weight Plate Russian Twist
|
3x15 reps |
rest: 45s
|
||
Elliptical Training
|
0x0 reps |
rest: 30s
|
Bench Press Machine
|
3x8 reps |
rest: 60s
|
||
Smith Machine Incline Bench Press
|
3x8 reps |
rest: 60s
|
||
Wide Grip Lat Pulldown
|
3x12 reps |
rest: 45s
|
||
Pull Ups
|
3x12 reps |
rest: 45s
|
||
Dip
|
3x12 reps |
rest: 45s
|
||
Barbell Triceps Extension
|
4x12 reps |
rest: 45s
|
||
Dumbbell Alternate Seated Curl
|
3x12 reps |
rest: 45s
|
||
Barbell Preacher Curl
|
3x12 reps |
rest: 45s
|
||
Dumbbell Shoulder Press
|
3x12 reps |
rest: 45s
|
||
Dumbbell Lateral Raise
|
3x12 reps |
rest: 45s
|
||
Knee Hip Raise On Parallel Bars
|
3x15 reps |
rest: 45s
|
||
Leg Pull In
|
3x15 reps |
rest: 45s
|
||
Treadmill Running
|
0x0 reps |
rest: 30s
|
||
Machine Shoulder Press
|
3x8 reps |
rest: 60s
|
Treadmill Running
|
3x8 reps |
rest: 60s
|
Dumbbell Step Up Single Leg Balance with Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Barbell Hack Squat
|
3x12 reps |
rest: 45s
|
||
Seated Calf Raise
|
3x12 reps |
rest: 45s
|
||
Dumbbell Standing Calf Raise
|
3x12 reps |
rest: 45s
|
||
Lying Leg Curls
|
3x12 reps |
rest: 45s
|
||
Thigh Abductor
|
3x12 reps |
rest: 45s
|
||
Thigh Adductor
|
3x12 reps |
rest: 45s
|
||
Roman Chair Twisting Knee Raise
|
3x8 reps |
rest: 60s
|
||
Parallel Bar Leg Raise
|
3x8 reps |
rest: 60s
|
||
Elliptical Training
|
0x0 reps |
rest: 30s
|
||
Decline Crunch
|
3x8 reps |
rest: 60s
|
Air Bike
|
3x15 reps |
rest: 45s
|
||
Jackknife Sit up
|
3x15 reps |
rest: 45s
|
||
Leg Raise
|
3x15 reps |
rest: 45s
|
||
Leg Pull In
|
3x15 reps |
rest: 45s
|
||
V Ups
|
3x15 reps |
rest: 45s
|
||
Twisting Floor Crunch
|
3x15 reps |
rest: 45s
|
||
Plank
|
3x0 reps |
rest: 45s
|
||
Treadmill Running
|
0x0 reps |
rest: 60s
|
Bridge
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Cable Pull Through
|
3x8 reps |
rest: 60s
|
||
Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Dumbbell Side Bend
|
3x8 reps |
rest: 60s
|
||
Cable Wood Chops
|
3x8 reps |
rest: 60s
|
||
Weight Plate Decline Crunch
|
3x8 reps |
rest: 60s
|
||
Hyperextensions - Back Extensions
|
3x8 reps |
rest: 60s
|
||
Barbell Good Morning
|
3x8 reps |
rest: 60s
|
Treadmill Running
|
3x8 reps |
rest: 60s
|
Barbell Hip Thrust
|
3x8 reps |
rest: 60s
|
||
Hip Adduction
|
3x8 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Shoulder Press
|
3x8 reps |
rest: 60s
|
||
Dumbbell Front Raise
|
3x8 reps |
rest: 60s
|
||
Dumbbell Reverse Flyes
|
3x8 reps |
rest: 60s
|
||
Cable Up Right Row
|
3x8 reps |
rest: 60s
|
||
Leg Extensions
|
3x8 reps |
rest: 60s
|
||
Leg Press
|
3x8 reps |
rest: 60s
|
||
Smith Machine Squat
|
3x8 reps |
rest: 60s
|
||
Thigh Abductor
|
3x8 reps |
rest: 60s
|
||
Barbell Good Morning
|
3x8 reps |
rest: 60s
|