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2 min read

As a special thank you for signing up in the weight loss category for Shortcut to Summer 2024, here’s a free workout program that will help you with your fitness goal!

Follow this in conjunction with a caloric deficit and take home the gold! Not sure where your calories should be? Stop by your local store for a FREE meal plan!

Chest, Back, and Cardio

  1. Bench press w/ Barbell Row (Superset 4 x 12)
  2. Incline DB Press w/ Lat Pulldown (Superset 4 x 12)
  3. Standing Cable Fly w/ Straight Arm Pushdown (Superset 4 x 12)
  4. HIIT (exercise of choice: 15 x 30 second rounds) *rest 30 seconds between rounds*

Legs, Shoulders, and Abs

  1. Barbell Squat with Military Press (Superset 4 x 12)
  2. Leg Curls w/ Dumbbell Lateral Raise (Superset 4 x 12)
  3. Dumbbell Reverse Lunge w/ Dumbbell Front Raise (Superset 4 x 12)
  4. Rollover Crunches 3 x 10
  5. Reverse Crunches 3 x 10
  6. Heel Taps 3 x 10
  7. Side Plank Hip Raises 3 x 10

Biceps, Triceps, and HIIT

  1. Alternating Dumbbell Curl w/ Dumbbell Skullcrusher (Superset 4 x 12)
  2. Rope Hammer Curl w/ Rope Tricep Extension (Superset 4 x 12)
  3. Incline Bench Dumbbell Curl w/ Dumbbell Kickbacks (Superset 4 x 12)
  4. HIIT (exercise of choice: 15 x 30 second rounds) *rest 30 seconds between rounds*

HIIT options:

  • Stationary exercise bike sprints
  • Treadmill sprints
  • Incline deadmill sprints
  • Stairmaster
  • Elliptical
  • Switch jump lunges
  • Squat jumps
  • Battle ropes
  • Jump rope
  • Plate pushes
  • Lateral jumps
  • Medicine ball slams
  • Rows
  • Mountain climbers
  • Burpees
  • High knees

Beginners should execute this program once per week, we recommend every other day (iE: Monday, Wednesday, and Friday). Advanced lifters can run through this program twice in one week followed by resting on day 7. Pair your workouts with CarniCuts Xtreme and take your fat burning to the next level!