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Spaark A1 - LB - Strength & XFit
Cutting
Intermediate
Dumbbell
Plan Details
The Spaark A1 - LB - Strength & XFit routine by spaark is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
LB D1 - Back, Biceps, Cardio (DONE 1)
Est. 48 min
6 exercises
Stretch - Active
1 Set
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Step Machine
1 Set
Day 2
LB D2 - Chest, Shoulders, Tri's, Cardio (DONE 1)
Est. 66 min
8 exercises
Stretch - Active
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Lean Body D4 - Legs, Abs, Stretch (DONE 1)
Est. 54 min
9 exercises
Stretch - Active
1 Set
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Stretch Deep
1 Set
Day 4
CrossFit Endurance 1, Stretch
Est. 17 min
5 exercises
Stretch - Active
1 Set
CrossFit Endurance 1 - 3x (10 Burpees, 20 Squats, 30 Situps) for time
1 Set
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Stretch Deep
1 Set
Day 5
CrossFit Strength 1, Stretch
Est. 15 min
5 exercises
Stretch - Active
1 Set
CrossFit Strength 1 - [35 DB Thrusters (15lbs), 35 Burpees, 35 Power Cleans (80lbs)] 15-12-10
1 Set
Bridge
3 Sets
Dumbbell Single-Leg Bench Squat
3 Sets x 12 Reps
Stretch Deep
1 Set
Day 6
Try Something New or Practice -Eg. GL Class, Rock Climbing, Yoga, XFit, O Course
Est. 0 min
0 exercises
This day is empty
