Burn Fast Max Thor

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Burn Fast Max Thor

Shared By : deepak483

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 2 / 171

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Description

This workout is designed to burn fast using the 30-45 sec for rest and to make some muscle resistence to begin an advanced and specific workout after. You can change the series and intensity after a month.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	45 sec	10	3
Triceps		Tricep Dumbbell Kickback	45 sec	15	3
Chest		Barbell Decline Bench Press	45 sec	10	3
Triceps		Dumbbell Standing One Arm Triceps Extension	45 sec	10	3
Chest		Barbell Incline Bench Press	45 sec	10	3
Triceps		Triceps Pushdown - Rope	45 sec	15	3
Chest		Machine Fly	450 sec	15	3
Triceps		Cable Rope Overhead Triceps Extension	45 sec	15	3

Tuesday

Cardio and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Rowing	60 min	N/A	N/A
Abs		Ab Crunch Machine	60 sec	15	3
Abs		Double Kettlebell Windmill	60 sec	15	3
Abs		Decline Crunch	60 sec	15	3
Abs		Decline Oblique Crunch	60 sec	15	3
Abs		Kettlebell Pass Between The Legs	60 sec	15	3
Abs		Kettlebell Figure Eight	60 sec	15	3
Abs		Kettlebell Windmill	60 sec	15	3

Wednesday

Back, Biceps and Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	45 sec	15	3
Biceps		Preacher Curl	45 sec	12	3
Back		One-Arm Dumbell Row	5 sec	15	3
Biceps		Dumbbell Alternate Bicep Curl	45 sec	12	3
Forearms		Seated Palm-Up Barbell Wrist Curl	45 sec	20	3
Back		Back Extensions - Hyperextensions	45 sec	15	3
Biceps		Reverse Cable Curl	45 sec	12	3
Back		Cable Seated Row	45 sec	15	3
Biceps		Cable Standing One Arm Bicep Curl	45 sec	12	3
Forearms		Seated Palms-Down Barbell Wrist Curl	45 sec	20	3

Thursday

Cardio and Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	60 min	N/A	N/A
Cardio		Elliptical Training	60 min	N/A	N/A
Back		T Bar Row	60 sec	8	3
Back		Chin-Up	60 sec	8	3
Abs		Exercise Ball Crunch	60 sec	8	3

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	45 sec	15	3
Upper Legs		Leg Press	45 sec	15	3
Shoulders		Dumbbell Front Raise	45 sec	15	3
Upper Legs		Lying Leg Curls	45 sec	15	3
Shoulders		Cable Up Right Row	45 sec	15	3
Upper Legs		Leg Extensions	45 sec	15	3
Shoulders		Dumbbell Shoulder Shrug	45 sec	15	3
Lower Legs		Standing Dumbbell Calf Raise	45 sec	15	3
Shoulders		Machine Shoulder Press	60 sec	15	3
Lower Legs		Standing Calf Raises	60 sec	15	3

Saturday

Cardio and Abs

Saturday

Thighs and Butt

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Freehand Jump Squat	60 sec	15	3
Upper Legs		Freehand Jump Squat	60 sec	15	3
Upper Legs		Standing Leg Curl	60 sec	15	3
Upper Legs		Open Palm Kettlebell Clean	60 sec	15	3
Upper Legs		Narrow Stance Leg Press	60 sec	15	3
Upper Legs		Lying Machine Squat	60 sec	15	3
Upper Legs		Lying Leg Curls	60 sec	15	3
Upper Legs		Dumbbell Lunges	60 sec	15	3
Upper Legs		Dumbbell Squat	60 sec	15	3
Upper Legs		Kettlebell Dead Clean	60 sec	15	3
Upper Legs		Open Palm Kettlebell Clean	60 sec	15	3
Glutes		Glute Kickback	60 sec	15	3

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