Start up to cut down

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Start up to cut down

Shared By : jaerae21

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 8 / 253

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Description

Monday

cardio and arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		walk jog	20 sec	N/A	N/A
Biceps		Dumbbell Bicep Curl	10 sec	10	3
Biceps		Hammer Curls	10 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	10 sec	10	3
Triceps		Tricep Dumbbell Kickback	10 sec	10	3
Abs		Reverse Crunch	1 sec	25	1
Abs		Leg Raise	1 sec	25	1
Abs		Alternate Heel Touchers	1 sec	25	1
Abs		Side Bend	1 sec	25	1

Tuesday

cardio and legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		walk jog	20 sec	N/A	N/A
Upper Legs		Dumbbell Squat	10 sec	10	3
Upper Legs		Dumbbell Lunges	10 sec	10	3
Glutes		Glute Kickback	10 sec	10	3
Lower Legs		Standing Dumbbell Calf Raise	10 sec	10	3
Abs		Alternate Heel Touchers	1 sec	25	1
Abs		Side Bend	1 sec	25	1
Abs		Sit Up	1 sec	25	1
Abs		Reverse Crunch	1 sec	25	1

Wednesday

cardio and upper body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		walk jog	20 sec	N/A	N/A
Shoulders		Dumbbell Front Raise	10 sec	10	3
Shoulders		Dumbbell Lateral Raise	10 sec	10	3
Chest		Dumbbell Bench Press	10 sec	10	3
Back		Dumbbell Deadlift	10 sec	10	3
Abs		Alternate Heel Touchers	1 sec	25	1
Abs		Side Bend	1 sec	25	1
Abs		Reverse Crunch	1 sec	25	1
Abs		Sit Up	1 sec	25	1

Thursday

cardio and legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		walk jog	20 sec	N/A	N/A
Upper Legs		Dumbbell Squat	10 sec	10	3
Upper Legs		Dumbbell Lunges	10 sec	10	3
Glutes		Glute Kickback	10 sec	10	3
Lower Legs		Standing Dumbbell Calf Raise	10 sec	10	3
Abs		Alternate Heel Touchers	1 sec	25	1
Abs		Side Bend	1 sec	25	1
Abs		Sit Up	1 sec	25	1
Abs		Reverse Crunch	1 sec	25	1

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