Fase 1 - PÃ©rdida de Peso

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RATING: 82 (FROM 6 JEFIT MEMBERS)

2 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

-- 4x 10 (12) --
1 x 10 (12) 85%
2 x 10 (11) 88%
3 x 10 (11) 93%
4 x 10 (10) 100%

1' 30'' -> descanso entre series
2'' -> descanso entre ejercicios

X' Pesas
10' Abs (aprox)
30' Carrera

---- DÃa 1 ----
Pecho
Bicep
Abs
Carrera Continua

---- DÃa 2 ----
Espalda
Hombros
Abs
Cambios de Ritmo

---- DÃa 3 ----
Piernas
Triceps
Abs
Carrera Continua

Day 1
Day 2
Day 3

DÃa 1 - Pecho, BÃceps; Abs; Carrera Continua 8 exercises, 1 hr 50 mins

Barbell Bench Press	4x10 reps	rest: 90s
	4x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 90s
Dumbbell Concentration Curl	4x10 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Decline Bench Leg Raise	3x10 reps	rest: 60s
Running	1x1 reps	rest: 45s

DÃa 2 - Espalda, Hombros; Abs; Cambios de Ritmo 8 exercises, 2 hrs 16 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Cable Rope Seated Row	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 90s
Decline Crunch	3x20 reps	rest: 90s
Decline Bench Leg Raise	3x20 reps	rest: 90s
Running	0x0 reps	rest: 60s

DÃa 3 - Piernas, TrÃcep; Abs; Carrera Continua 8 exercises, 2 hrs 5 mins

Dumbbell Squat	4x10 reps	rest: 90s
Dumbbell Walking Lunge	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 90s
Weighted Bench Dip	4x10 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 90s
Decline Crunch	3x20 reps	rest: 90s
Decline Bench Leg Raise	3x20 reps	rest: 90s
Running	0x0 reps	rest: 50s