Full Body Cutting/Toning/Building Routine

jokzonu2

Mar 2nd 2015

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Full Body Cutting/Toning/Building Routine

DOWNLOADS/VIEWS: 55/7399

RATING: 65 (FROM 10 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine allows you to exercise your whole body by focusing on 1 major muscle group and adding either cardio or abs rotating each day. This routine can be completed safely in any gym with no spotter allowing you to push your hardest on weight and repetitions each workout You can focus the sets, weight, and repetitions for each muscle group based on if you want to bulk up or tone down. For instance you may want bigger shoulders and more toned arms. You can sculpt the way you want.

Triceps/Abs 8 exercises, 46 mins

Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Machine Tricep Extension	3x12 reps	rest: 30s
Machine Assisted Dip	3x10 reps	rest: 30s
Crunch with Hands Overhead	3x15 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s
Jackknife Sit-Up	3x15 reps	rest: 30s
Cable Side Bend	3x15 reps	rest: 30s

Biceps/Cardio 5 exercises, 54 mins

Preacher Curl Machine	3x10 reps	rest: 30s
Machine Hammer Curl	3x10 reps	rest: 30s
Cable Reverse Curl	3x15 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x15 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Legs/Abs 8 exercises, 52 mins

Machine Leg Press (Wide Stance)	3x10 reps	rest: 45s
Smith Machine Squat	3x10 reps	rest: 45s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Decline Bench Rotational Sit-Up	3x12 reps	rest: 45s
Alternating Heel Touch	3x30 reps	rest: 45s
Toe Touches	3x15 reps	rest: 45s
Machine Ab Crunch	3x12 reps	rest: 45s

Chest/Cardio 5 exercises, 59 mins

Smith Machine Bench Press (Wide Grip)	3x12 reps	rest: 45s
Smith Machine Incline Bench Press	3x12 reps	rest: 45s
Smith Machine Decline Bench Press	3x12 reps	rest: 45s
Machine Fly	3x12 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 30s

Back/Abs 8 exercises, 47 mins

Cable Seated Row	3x12 reps	rest: 45s
Back Extension (Prone)	3x8 reps	rest: 45s
Machine Lat Pulldown	3x12 reps	rest: 45s
Machine Assisted Pull-Up	3x10 reps	rest: 45s
Cable Kneeling Crunch	3x15 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Plank	3x8 reps	rest: 30s
V-Up	3x15 reps	rest: 30s

Rest 0 exercises, 0 min

Shoulders/Cardio 5 exercises, 54 mins

Machine Shoulder Press	3x10 reps	rest: 30s
Machine Deltoid Raise	3x10 reps	rest: 30s
Weight Plate Front Raise	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x15 reps	rest: 30s
Indoor Cycling	0x0 reps	rest: 30s