maddroy | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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maddroy

Shared By : kirbykirby

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 1 / 106

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Description

Designed to maximize fat loss by increasing lean muscle mass which is what burns fat.

Monday

Upper body (Chest, back, shoulders, arms)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Decline Bench Press	45 sec	12	3
Back		One-Arm Dumbell Row	45 sec	12	3
Shoulders		Standing Military Press	45 sec	12	3
Triceps		Dip	45 sec	12	3
Biceps		Seated Dumbell Curl	45 sec	12	3
Chest		Dumbbell Incline Bench Press	45 sec	12	3
Back		Pullups	45 sec	12	3
Shoulders		Barbell Shrug	45 sec	12	3
Triceps		Cable Triceps Pushdown	45 sec	12	3
Biceps		Hammer Curls	45 sec	12	3

Tuesday

Cardio (30 min/ 30 min)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	0 min	N/A	N/A
Cardio		Stationary Bike	0 min	N/A	N/A

Wednesday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	45 sec	12	3
Upper Legs		Leg Extensions	45 sec	12	3
Upper Legs		Lying Leg Curls	45 sec	12	3
Lower Legs		Standing Dumbbell Calf Raise	45 sec	12	3
Upper Legs		Dumbbell Walking Lunges	45 sec	12	3
Upper Legs		Thigh Abductor	45 sec	12	3
Upper Legs		Thigh Adductor	45 sec	12	3
Lower Legs		Calf Press On Leg Press Machine	45 sec	12	3

Thursday

Cardio (30 min Recovery Day)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	0 min	N/A	N/A

Friday

Core (Abs, lower back)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	45 sec	25	3
Back		Back Extension on Stability Ball	45 sec	15	3
Abs		Alternate Heel Touchers	45 sec	25	3
Abs		Hanging Leg Raise	45 sec	15	3
Back		Barbell Deadlift	45 sec	12	3
Abs		Decline Crunch	45 sec	15	3
Abs		Dumbbell Side Bend	45 sec	12	3

Saturday

Long Cardio (60 min. run)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Running	0 min	N/A	N/A

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