LTCR - Level 1

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LTCR - Level 1

Shared By : Pitkess

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 1 / 141

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Description

Level 1 - 8 weeks, 5 training days / week

ANY	AO - L1 (week 1-2)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A

ANY	AO - L2 (week 3-4)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A

ANY	AO - L3 (week 5-6)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A

ANY	AO - L4 (week 7-8)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A

ANY	M - L1 (week 1-4)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A
Glutes		Kickback s vystretou nohou	30 sec	40	3
Upper Legs		Hlboký drep do strany	45 sec	45	3
Upper Legs		Mountain Climbers	30 sec	25	3
Upper Legs		Rampa	30 sec	30	3
Cardio		Rozno?ka s predlaktiami na fit lopte/gau?i	45 sec	30	3
Abs		Air Bike	30 sec	30	3

ANY	M - L2 (week 5-8)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A
Cardio		Lunges skokom	30 sec	30	3
Glutes		Kickback ?ikmo s vystretou nohou	30 sec	45	3
Upper Legs		Hlboký drep do strany	60 sec	60	3
Cardio		Mountain climbers skokom	45 sec	30	3
Cardio		Rozno?ka s predlaktiami na fit lopte/gau?i	45 sec	45	3
Abs		Crunches	30 sec	30	3

ANY	O - L1 (week 1-4)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A
Glutes		Bridge	30 sec	N/A	3
Upper Legs		Dumbbell Walking Lunges	30 sec	15	3
Glutes		Glute Kickback	30 sec	20	3
Upper Legs		Sit Squat	45 sec	20	3
Chest		Kliky do strany na kolenách	30 sec	5	3
Upper Legs		Barbell Side Split Squat	30 sec	10	3
Back		Barbell Deadlift	60 sec	8	3

ANY	O - L2 (week 5-8)

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Stationary Bike	120 min	N/A	N/A
Glutes		Bridge s 1 nohou vystretou	30 sec	15	3
Upper Legs		Sit Squat	45 sec	30	3
Glutes		Kickback ?ikmo so zohnutou nohou	30 sec	15	3
Chest		Kliky do strany	45 sec	10	3
Upper Legs		Barbell Side Split Squat	45 sec	15	3
Back		Barbell Deadlift	60 sec	15	3

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