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CUT, TONE & BUILD

Shared By : dromo66

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 152

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Description

5 Day morning AB routine
3 Day (Mon,Wed,Fri) Weight program targeting major muscle groups
2 Day (Tue,Thur) Cardio: Zumba, Eliptical, Cycling

Approx: 1 hr + gym time per day
Whey Protein multiple times per day & after workouts

Note: if AB's can not be done in the morning a split routine of AB's to be completed pre PM workouts.
 
Monday AM - AB Workout
Muscle Exercise Name Timer Reps Sets Track

Abs

 Knee Hip Raise On Parallel Bars 60 sec 8 3 Progress Chart

Upper Legs

 Barbell Squat 60 sec 8 3 Progress Chart

Abs

 Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

 Decline Reverse Crunch 60 sec 8 3 Progress Chart

Abs

 Hanging Pike 60 sec 8 3 Progress Chart

Abs

 Oblique Crunches 60 sec 8 3 Progress Chart

Abs

 Cross-Body Crunch 60 sec 8 3 Progress Chart

Abs

 Cable Crunch 60 sec 8 3 Progress Chart
Monday PM - Chest & Tri
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Barbell Bench Press 60 sec 8 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

 Dumbbell One Arm Triceps Extension 60 sec 8 3 Progress Chart

Triceps

 Triceps Pushdown V-Bar 60 sec 8 3 Progress Chart

Triceps

 Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart
Tuesday AM - AB Workout
Muscle Exercise Name Timer Reps Sets Track

Abs

 Knee Hip Raise On Parallel Bars 60 sec 8 3 Progress Chart

Upper Legs

 Barbell Squat 60 sec 8 3 Progress Chart

Abs

 Hanging Leg Raise 60 sec 8 3 Progress Chart

Abs

 Decline Reverse Crunch 60 sec 8 3 Progress Chart

Abs

 Hanging Pike 60 sec 8 3 Progress Chart

Abs

 Oblique Crunches 60 sec 8 3 Progress Chart

Abs

 Cross-Body Crunch 60 sec 8 3 Progress Chart

Abs

 Cable Crunch 60 sec 8 3 Progress Chart
Tuesday PM - ZUMBA
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Aerobics 60 min N/A N/A Progress Chart
Wednesday AM - AB Workout
Wednesday PM - Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

 Wide-Grip Pulldown Behind The Neck 60 sec 8 3 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 60 sec 8 3 Progress Chart

Biceps

 Hammer Curls with Rope 60 sec 8 3 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 8 3 Progress Chart

Biceps

 EZ Bar Close Grip Curl 60 sec 8 3 Progress Chart

Biceps

 Dumbbell Preacher Curl 60 sec 8 3 Progress Chart

Biceps

 Cable Standing One Arm Bicep Curl 60 sec 8 3 Progress Chart
Thursday AM - AB Workout
Thursday PM - ZUMBA
Friday AM - AB Workout
Friday PM - LEGS
Disclaimer
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