larrylance

Nov 25th 2014

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Larrylance 7Day A Week One Body Part Cut-up-Part 5

DOWNLOADS/VIEWS: 71/2858

RATING: 70 (FROM 4 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ok, my 7Day a week one body part cut-up-Part 4 was great. Yielded great results still focusing on one body part a day. This workout got me super cut and ready for my show that I did, Top 7 out of 35 is not bad for my first show.

You will notice that I keep my same body parts on the same day but change the exercises that I do to trick the muscles. Part 5 is really focused on defining my definition and tightening up for my next show in April of 2015... Remember if you want good results you can't just workout you also need to eat clean..... If you wonder how I eat find me on MyFitnessPal I log everything !!!!! Username: Larrylance1

Remember 7Days a week may seem like a lot of time to workout but if you follow the app correctly you shouldn't be in the GYM for more then 1hr...

10min Elliptical Training - Chest 11 exercises, 1 hr 24 mins

Elliptical Training	0x0 reps	rest: 10s
Machine Fly	4x10 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Dumbbell Decline Bench Press	4x10 reps	rest: 30s
Dumbbell Decline Fly	4x10 reps	rest: 30s
Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x10 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Fly	4x10 reps	rest: 30s
Dumbbell Bench Press (Reverse Grip)	4x10 reps	rest: 30s
Elevated Push-Up	4x10 reps	rest: 30s

10mins Elliptical Training - Triceps 11 exercises, 1 hr 22 mins

Elliptical Training	0x0 reps	rest: 10s
Dip	2x16 reps	rest: 30s
Machine Dip	4x10 reps	rest: 30s
Dumbbell Decline Tricep Extension	4x10 reps	rest: 30s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 30s
Dumbbell Cross Tricep Extension (Supine)	4x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 30s
Cable Kneeling Tricep Extension	4x10 reps	rest: 30s
Cable One-Arm Tricep Extension	4x10 reps	rest: 30s

5min Elliptical Training - Abs 11 exercises, 1 hr 12 mins

Elliptical Training	0x0 reps	rest: 5s
Machine Ab Crunch	4x10 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Cable One-Arm Side Bend	4x10 reps	rest: 30s
Cable Side Bend	4x10 reps	rest: 30s
Cable Crunch	4x10 reps	rest: 30s
Cable Upward Chop	4x10 reps	rest: 30s
Cable Wood Chop	4x10 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 30s
Hanging Leg Raise	4x10 reps	rest: 30s
Hanging Knee Raise Rotation	4x10 reps	rest: 30s

10mins Elliptical Training - Biceps 11 exercises, 1 hr 21 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell One-Arm Bicep Curl	4x10 reps	rest: 30s
Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 30s
Dumbbell Incline Alternating Hammer Curl	4x10 reps	rest: 30s
Dumbbell Bicep Curl	4x10 reps	rest: 30s
Dumbbell Reverse Bicep Curl	4x10 reps	rest: 30s
Dumbbell High Curl	4x10 reps	rest: 30s
Cable Drag Curl	4x10 reps	rest: 30s
Cable One-Arm High Curl	4x10 reps	rest: 30s
Cable Pulldown Bicep Curl	4x10 reps	rest: 30s

5min Step Machine - Legs 11 exercises, 1 hr 9 mins

Step Machine	0x0 reps	rest: 5s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Seated Leg Curl	4x10 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 30s
Machine Calf Press	4x10 reps	rest: 30s
Machine Calf Raise	4x10 reps	rest: 30s
Machine Seated Calf Raise	4x10 reps	rest: 30s
Machine Hip Abduction	4x10 reps	rest: 30s
Machine Hip Adduction	4x10 reps	rest: 30s

10min Elliptical Training - Shoulders 11 exercises, 1 hr 22 mins

Elliptical Training	0x0 reps	rest: 10s
Dumbbell Seated Front Raise (Hammer)	4x10 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	4x10 reps	rest: 30s
Dumbbell Alternating Lateral Raise	4x10 reps	rest: 30s
Dumbbell Alternating Press (Palms In)	4x10 reps	rest: 30s
Dumbbell Cuban Press	4x10 reps	rest: 30s
Dumbbell One-Arm Incline Lateral Raise	4x10 reps	rest: 30s
Cable Front Raise	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Cable External Rotation	4x10 reps	rest: 30s
Cable Internal Rotation	4x10 reps	rest: 30s

5min Elliptical Training - Back 11 exercises, 1 hr 15 mins

Elliptical Training	0x0 reps	rest: 5s
Pull-Up	4x10 reps	rest: 30s
Chin-Up	4x10 reps	rest: 30s
Barbell Row	4x10 reps	rest: 30s
Leverage Machine High Row	4x10 reps	rest: 30s
Machine Seated Row	4x10 reps	rest: 30s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 30s
Cable Elevated Row	4x10 reps	rest: 30s
Cable V Bar Pulldown	4x10 reps	rest: 30s
Dual Cable Triceps Extension	4x10 reps	rest: 30s
Machine Back Extension	4x10 reps	rest: 30s