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Mar 27th 2013

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Jump Into Summer

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RATING: 74 (FROM 295 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Day 5
Day 2
Day 4
Day 1
Day 3

Upper Body, Abs and Cardio 13 exercises, 1 hr 29 mins

Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Cable Seated Row	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
Dumbbell Tricep Extension	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Barbell Shrug	3x12 reps	rest: 45s
Barbell Shoulder Press	3x12 reps	rest: 45s
Air Bike	2x15 reps	rest: 45s
Leg Raise	2x15 reps	rest: 45s
Treadmill Running	0x0 reps • 10m	rest: 30s

Lower Body, Abs and Cardio 10 exercises, 1 hr 10 mins

Barbell Squat	3x12 reps	rest: 45s
Machine Leg Press	3x12 reps	rest: 45s
Calf Press On Leg Press	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s
Barbell Standing Calf Raise	3x12 reps	rest: 45s
Crunch	2x15 reps	rest: 45s
Decline Crunch	2x15 reps	rest: 45s
Weight Plate Russian Twist	2x15 reps	rest: 45s
Elliptical Training	0x0 reps • 15m	rest: 30s

Upper Body, Abs and Cardio 11 exercises, 1 hr 10 mins

Barbell Bench Press	3x12 reps	rest: 45s
Barbell Incline Bench Press	3x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Pull-Up	3x12 reps	rest: 45s
Dumbbell Alternating Seated Curl	3x12 reps	rest: 45s
Barbell Preacher Curl	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Parallel Bar Hip Raise	3x15 reps	rest: 45s
Leg Pull-In	3x15 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 30s

Lower Body, Abs and Cardio 10 exercises, 1 hr 12 mins

Barbell Lunge	3x10 reps	rest: 45s
Barbell Hack Squat	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Dumbbell Calf Raise	3x12 reps	rest: 45s
Machine Leg Curl (Prone)	3x12 reps	rest: 45s
Machine Hip Abduction	3x12 reps	rest: 45s
Machine Hip Adduction	3x12 reps	rest: 45s
Hanging Knee Raise	2x15 reps	rest: 45s
Hanging Leg Raise	2x15 reps	rest: 45s
Elliptical Training	0x0 reps • 15m	rest: 30s

Abs and Cardio 7 exercises, 47 mins

Air Bike	2x15 reps	rest: 45s
Jackknife Sit-Up	2x15 reps	rest: 45s
Leg Raise	2x15 reps	rest: 45s
Leg Pull-In	2x15 reps	rest: 45s
V-Up	2x15 reps	rest: 45s
Plank	2x0 reps	rest: 45s
Treadmill Running	0x0 reps • 18m	rest: 60s