Bikini Ready! Cut Fat and Build Lean Muscle

2014fitnessgoals

Jan 2nd 2014

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Bikini Ready! Cut Fat and Build Lean Muscle

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine. You can't out work a bad diet.

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.

This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is a convenient transition from dumbbells to barbells.

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.

If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.

Day 3
Day 1
Day 2
Day 5
Day 4

Chest and Triceps 9 exercises, 1 hr 32 mins

Walking	0x0 reps	rest: 10s
Barbell Bench Press	4x10 reps	rest: 45s
Barbell Tricep Press (Supine)	3x10 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s
Dumbbell Incline Fly	4x10 reps	rest: 45s
Dip	3x8 reps	rest: 45s
Rowing	0x0 reps	rest: 15s
Step Machine	0x0 reps	rest: 20s

Legs and Abs 15 exercises, 2 hrs 1 min

Walking	0x0 reps	rest: 10s
Barbell Deep Squat	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Glute Kickback	3x12 reps	rest: 45s
Cable Hip Abduction	3x12 reps	rest: 45s
Machine Hip Abduction	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Plank	3x8 reps	rest: 45s
Side Plank	3x8 reps	rest: 45s
Leg Raise	3x15 reps	rest: 45s
Dumbbell Side Bend	3x15 reps	rest: 45s
Sit-Up	3x25 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 25s

Back and Biceps 10 exercises, 1 hr 31 mins

Walking	0x0 reps	rest: 10s
Barbell Deadlift	3x8 reps	rest: 45s
Barbell Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Dumbbell Rotational Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 45s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 45s
Cable Rope Seated Row	3x8 reps	rest: 45s
Rowing	0x0 reps	rest: 15s
Elliptical Training	0x0 reps	rest: 20s

Shoulders and Abs 12 exercises, 1 hr 46 mins

Walking	0x0 reps	rest: 10s
Dumbbell Seated Arnold Press	3x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Barbell Shrug	3x8 reps	rest: 45s
Weight Plate Front Raise	3x8 reps	rest: 45s
Air Bike	3x8 reps	rest: 45s
Plank	3x8 reps	rest: 45s
Side Plank	3x8 reps	rest: 45s
Toe Touches	3x8 reps	rest: 45s
Scissor Kick	3x8 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 40s

Legs and Glutes 10 exercises, 1 hr 28 mins

Walking	0x0 reps	rest: 10s
Barbell Lunge	3x10 reps	rest: 45s
Kettlebell One-Arm Swing	3x10 reps	rest: 45s
Glute Kickback	3x10 reps	rest: 45s
Machine Calf Raise	3x10 reps	rest: 45s
Machine Leg Press	3x10 reps	rest: 45s
Machine Single-Leg Curl	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Step Machine	0x0 reps	rest: 15s
Elliptical Training	0x0 reps	rest: 15s