bolofit

Oct 23rd 2014

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

RÄ™ce 11 exercises, 1 hr 18 mins

Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Barbell Seated Twist	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Cable Reverse Wood Chop	3x10 reps	rest: 60s

Plecy+kaptury 9 exercises, 1 hr 1 min

Barbell Deadlift	3x10 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Cable Reverse Crossover	3x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Round the World Shoulder Stretch	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Klata+barki 8 exercises, 57 mins

Barbell Bench Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Cable Flat Bench Fly	3x10 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s

Nogi+przedramie 9 exercises, 1 hr 0 min

Barbell 1/2 Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Bodyweight Calf Raise	3x10 reps	rest: 60s
Dumbbell Split Jump	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x10 reps	rest: 60s
Wrist Roller	3x10 reps	rest: 60s

Bic+klata 8 exercises, 57 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Cable Incline Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s