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45 minutes of cardio before every workout. I have listed the elliptical. I perform my elliptical workout on the interval setting. Feel free to change the cardio portion to whatever you like as long as it is performed moderate to high intensity for a solid 45 minutes.
Weight portion: There will be 3 sets of 8-10 reps each exercise.
Start first set with a heavy-comfortable weight and increase weight with each following set. The goal is exhaustion by the last rep.
Pattern I will be following is 1 day on-1 day off-2 days on-1 day off-2 days on. so 1-0-2-0-2
This is a 5 week routine.
This is for cutting fat and building lean muscle.
Elliptical Training
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0x0 reps |
rest: 45s
|
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Dumbbell Tricep Kickback
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3x8 reps |
rest: 60s
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Machine Assisted Dip
|
3x8 reps |
rest: 60s
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Elliptical Training
|
0x0 reps |
rest: 45s
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||
Smith Machine Squat
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
|
3x8 reps |
rest: 60s
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Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Glute Kickback
|
3x8 reps |
rest: 60s
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Machine Hip Abduction
|
3x8 reps |
rest: 60s
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Elliptical Training
|
0x0 reps |
rest: 45s
|
||
Barbell Deadlift
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3x8 reps |
rest: 60s
|
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
|
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Dumbbell Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
|
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Machine Assisted Pull-Up (Hammer Grip)
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3x8 reps |
rest: 60s
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Machine Seated Row
|
3x8 reps |
rest: 60s
|
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 60s
|
Elliptical Training
|
0x0 reps |
rest: 45s
|
||
Dumbbell Seated Arnold Press
|
3x8 reps |
rest: 60s
|
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Dumbbell Alternating Deltoid Raise
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3x8 reps |
rest: 60s
|
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
|
||
Barbell Shrug
|
3x8 reps |
rest: 60s
|
Elliptical Training
|
0x0 reps |
rest: 45s
|
||
Barbell Lunge
|
3x8 reps |
rest: 60s
|
||
Glute Kickback
|
3x8 reps |
rest: 60s
|
||
Machine Leg Press
|
3x8 reps |
rest: 60s
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Machine Seated Leg Curl
|
3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
|
3x8 reps |
rest: 60s
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