elbeiih

Jan 29th 2015

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12 Weeks TBT Total Body Transformation

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5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs and Upper Body 17 exercises, 2 hrs 15 mins

Arms and Core 19 exercises, 2 hrs 28 mins

Treadmill Running	0x0 reps	rest: 20s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Side Bend	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 5s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
Bench Leg Pull-In	3x12 reps	rest: 60s

Legs and Upper Body 17 exercises, 2 hrs 15 mins

Run 1 exercises, 31 mins

0x0 reps

rest: 30s

Arms and Core 19 exercises, 2 hrs 28 mins

Treadmill Running	0x0 reps	rest: 20s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Side Bend	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 5s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
Bench Leg Pull-In	3x12 reps	rest: 60s

Legs and Upper Body 17 exercises, 2 hrs 15 mins

Arms and Core 19 exercises, 2 hrs 28 mins

Treadmill Running	0x0 reps	rest: 20s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Side Bend	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 5s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	3x12 reps	rest: 60s
Machine Tricep Extension	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
Bench Leg Pull-In	3x12 reps	rest: 60s