LiveFit Trainer Phase 1 (Week 3 & 4) | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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LiveFit Trainer Phase 1 (Week 3 & 4)

Shared By : Hhale15

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 33 / 591

Average Rating

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Description

A continuation to weeks 1 & 2 adding an extra day of working out and changing things up a bit. Still NO CARDIO! This'll ensure your body is adding the muscle you want, and not using up too many calories for immediate fuel rather than muscle building.

Monday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Barbell Wide Stance Squat	60 sec	10	3
Upper Legs		Kettlebell One Legged Deadlift	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3

Tuesday

Back & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Hammer Strength Lat Pulldown	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Back		T Bar Row	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Incline Dumbbell Curl	60 sec	10	3
Biceps		Alternate Hammer Curl	60 sec	10	3

Wednesday

Chest & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	60 sec	10	3
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Chest		Dumbbell Fly	60 sec	10	3
Chest		Dumbbell Decline Fly	60 sec	10	3
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	60 sec	10	3
Triceps		Standing Bent Over One Arm Dumbbell Triceps Extension	60 sec	10	3
Triceps		Dumbbell Standing Triceps Extension	60 sec	10	3
Triceps		Cable One Arm Tricep Extension	60 sec	10	3

Thursday

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Barbell Wide Stance Squat	60 sec	10	3
Upper Legs		Barbell Lunge	60 sec	10	3
Upper Legs		Kettlebell One Legged Deadlift	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3

Friday

Shoulders & Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	10	3
Shoulders		Cable Internal Rotation	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Shoulders		Dumbbell Lateral Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Abs		Crunches	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	10	3
Abs		Oblique Crunches	60 sec	10	3

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