6 Day High Definition and High Cardio Routine

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6 Day High Definition and High Cardio Routine

Shared By : gyuson24

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 8 / 230

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Description

Monday

Abs and Cario AM

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Crunches	60 sec	15	4
Abs		Air Bike	60 sec	15	3
Abs		Cable Crunch	60 sec	15	4
Abs		Oblique Crunches	60 sec	15	3
Cardio		Elliptical Training	60 min	N/A	N/A

Monday

Shoulders AND Glutes

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	30 sec	Undefined	1
Glutes		Hip Adduction	60 sec	8	3
Glutes		Bridge	60 sec	N/A	3
Glutes		Glute Kickback	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	30 sec	Undefined	3
Shoulders		Seated Reverse Fly	30 sec	Undefined	3
Shoulders		Dumbbell Shoulder Shrug	30 sec	Undefined	3

Tuesday

ABS AND CARIO AM

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Reverse Crunch	60 sec	25	4
Abs		Oblique Crunches	60 sec	25	3
Abs		Russian Twist	60 sec	25	4
Abs		Sit Up	60 sec	25	3
Abs		Leg Raise	60 sec	25	4
Cardio		Walking	60 min	N/A	N/A
Cardio		Step Machine	60 min	N/A	N/A

Tuesday

Arms (Bic, Tric, Forarms)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Preacher Curl	45 sec	6	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Kneeling Forearm Stretch	60 sec	N/A	3
Biceps		Cross Body Hammer Curl	60 sec	8	3
Triceps		Tricep Dumbbell Kickback	60 sec	8	3
Biceps		Seated Dumbell Curl	45 sec	6	3
Biceps		Seated Close Grip Concentration Barbell Curl	45 sec	6	3
Triceps		Barbell Lying Triceps Extension	45 sec	6	4
Triceps		Cable Triceps Pushdown	45 sec	6	3
Triceps		Seated Triceps Press	45 sec	6	3

Wednesday

ABS AND CARIO AM

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	60 sec	25	3
Abs		Hanging Leg Raise	60 sec	25	4
Abs		Crunches with Legs on Stability Ball	60 sec	25	3
Abs		Barbell Side Bend	60 sec	25	4
Abs		Crunch - Hands Overhead	60 sec	25	3
Abs		Side Bridge	60 sec	N/A	4
Cardio		Elliptical Training	60 min	N/A	N/A

Wednesday

Chest / back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	30 sec	15	4
Chest		Dumbbell Bench Press	30 sec	15	3
Chest		Dumbbell Decline Bench Press	30 sec	15	3
Chest		Cable Cross Over	30 sec	15	2
Chest		Dumbbell Incline Fly	30 sec	15	2
Back		Back Extensions - Hyperextensions	60 sec	15	3
Back		Chin-Up	60 sec	15	3
Back		V Bar Pull Down	60 sec	15	3

Thursday

ABS AND CARDIO AM

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Barbell Side Bend	60 sec	25	4
Abs		Cable Crunch	60 sec	25	3
Abs		Decline Reverse Crunch	60 sec	25	4
Abs		Frog Sit-Ups	60 sec	25	3
Cardio		Walking	60 min	N/A	N/A
Cardio		Step Machine	60 min	N/A	N/A

Thursday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	30 sec	Undefined	4
Upper Legs		Leg Press	30 sec	Undefined	3
Upper Legs		Leg Extensions	30 sec	Undefined	3
Upper Legs		Lying Leg Curls	30 sec	Undefined	4
Back		Romanian Deadlift	30 sec	Undefined	3
Lower Legs		Seated Calf Raise	30 sec	Undefined	3
Lower Legs		Standing Calf Raises	30 sec	Undefined	3
Glutes		Flutter Kick	60 sec	8	3
Glutes		Bridge	60 sec	N/A	3
Glutes		One Knee to Chest	60 sec	8	3
Glutes		Hip Adduction	60 sec	8	3

Friday

ABS AND CARDIO AM

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Cardio		Step Machine	60 min	N/A	N/A

Friday

Back / bic

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Smith Machine Bent Over Row	30 sec	Undefined	4
Back		Bent Over Two-Dumbbell Row	30 sec	Undefined	3
Back		Wide-Grip Lat Pulldown	30 sec	Undefined	3
Back		Cable Seated Row	30 sec	Undefined	3
Back		Back Extensions - Hyperextensions	30 sec	Undefined	4
Biceps		Barbell Curl	60 sec	Undefined	3
Biceps		Dumbbell Bicep Curl	60 sec	Undefined	4
Biceps		Incline Dumbbell Curl	60 sec	Undefined	3
Biceps		Hammer Curls	60 sec	Undefined	4

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