lauroernesto

Apr 16th 2014

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Workout_2014_2

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4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Incio: 31/03/2014
TÃ©rmino:

Warm up : 5' (AM) or 10'(PM)

WO1 perna, triceps, biceps, antebraco e ombro 13 exercises, 1 hr 22 mins

Treadmill Running	0x0 reps	rest: 5s
Pull-Up	5x5 reps	rest: 30s
Smith Machine Squat	4x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Dumbbell Seated One-Arm Supported Tricep Extension	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 30s
Leverage Machine Shrug	3x12 reps	rest: 30s
Barbell Military Press	3x12 reps	rest: 30s
Dumbbell Reverse Concentration Curl	4x12 reps	rest: 30s
Dumbbell Seated Wrist Curl (Neutral Grip)	3x12 reps	rest: 30s

WO2 Costas, Peito e Ombro 11 exercises, 1 hr 7 mins

Treadmill Running	0x0 reps	rest: 5s
	5x5 reps	rest: 30s
Cable Cross-Over	4x12 reps	rest: 30s
Dumbbell Incline Fly	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Dumbbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell Prone Incline Shrug	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	3x12 reps	rest: 30s

WO3 Pernas 10 exercises, 1 hr 8 mins

Treadmill Running	0x0 reps	rest: 5s
	5x5 reps	rest: 30s
Barbell Stiff-Leg Deadlift (Wide Stance)	3x10 reps	rest: 30s
Dumbbell Plie Squat	3x10 reps	rest: 30s
Dumbbell Iron Cross	3x10 reps	rest: 30s
Barbell Standing Calf Raise	5x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 30s
Cable One-Arm Lateral Raise	3x8 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 15s

WO4 Peito, Biceps & Antebraco 12 exercises, 1 hr 24 mins

Treadmill Running	0x0 reps	rest: 5s
	5x5 reps	rest: 20s
Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Fly	3x12 reps	rest: 30s
Cable Lower Chest Raise	3x12 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Dumbbell One-Arm Reverse Preacher Curl	4x12 reps	rest: 30s
EZ Bar Preacher Curl (Reverse Grip)	4x12 reps	rest: 30s
Barbell Preacher Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Preacher Hammer Curl	3x12 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 30s
Dumbbell Seated Arnold Press	5x12 reps	rest: 30s

WO5 Costas, Triceps e Ombro 11 exercises, 1 hr 11 mins

Treadmill Running	0x0 reps	rest: 5s
	5x5 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
Barbell Row	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 30s
EZ Bar French Press	3x12 reps	rest: 30s
Dumbbell Press (Close Grip)	3x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 30s