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Toning-LMV

Lmvenegas

Dec 12th 2014

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Toning-LMV

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 3
Day 4
Day 1

legs and abs 10 exercises, 1 hr 23 mins

	Running	1x1 reps	rest: 10s
	Indoor Cycling	1x1 reps	rest: 10s
	Machine Ab Crunch	3x15 reps	rest: 60s
	Dumbbell Jump Squat	3x15 reps	rest: 60s
	Air Bike	3x15 reps	rest: 60s
	Barbell Deep Squat	3x15 reps	rest: 60s
	Hip Raise	3x15 reps	rest: 60s
	Dumbbell Split Jump	3x15 reps	rest: 60s
	Hundreds	3x15 reps	rest: 60s
	Machine Hip Abduction	3x15 reps	rest: 60s

arms and chest 8 exercises, 1 hr 10 mins

	Jump Rope	1x1 reps	rest: 15s
	Push-Up	3x15 reps	rest: 60s
	Dumbbell Bench Press	3x15 reps	rest: 60s
	Dumbbell Bicep Curl	3x15 reps	rest: 60s
	Dumbbell Fly	3x15 reps	rest: 60s
	Dumbbell High Curl	3x15 reps	rest: 60s
	Dumbbell Tricep Extension	3x15 reps	rest: 60s
	Band Alternating Bicep Curl	3x1 reps	rest: 60s

back and shoulders 8 exercises, 1 hr 11 mins

	Running	1x1 reps	rest: 10s
	Rowing	1x1 reps	rest: 10s
	Cable Elevated Row	3x15 reps	rest: 60s
	Machine Shoulder Press	3x15 reps	rest: 60s
	Kettlebell Alternating Row	3x15 reps	rest: 60s
	Dumbbell Front Raise	3x15 reps	rest: 60s
	Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s

cardio and calisthenics 8 exercises, 1 hr 4 mins

	Jump Rope	1x1 reps	rest: 10s
	Running	1x1 reps	rest: 10s
	Split Jump	3x25 reps	rest: 60s
	Bridge	3x1 reps	rest: 60s
	Push-Up	3x10 reps	rest: 60s
	Jump Squat	3x25 reps	rest: 60s
	Alternating Reach and Catch	3x15 reps	rest: 60s
	Single-Leg Bench Dip	3x10 reps	rest: 60s

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