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bodyshaping routine
Cutting
Advanced
Machine strength
Plan Details
The bodyshaping routine routine by mistacaz is a 12 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
lose lower ab fat
Routine detail
Mon
Supersixpackwork/cardio
Est. 49 min
9 exercises
mountain climbers
1 Set x 25 Reps
elevated leg crunch
1 Set x 25 Reps
burpee kickouts
1 Set x 25 Reps
superkick/alternating leg raise
1 Set x 25 Reps
scissor kick
1 Set x 25 Reps
arm+leg ext./superman
1 Set x 25 Reps
low ab crunch
1 Set x 25 Reps
scissor kick twist
1 Set x 25 Reps
Aerobics
1 Set
Tue
Bodyweight workout/cardio
Est. 58 min
10 exercises
drop squats
1 Set x 25 Reps
one leg squat
1 Set x 20 Reps
Treadmill Running
1 Set
one leg toe touch
1 Set x 20 Reps
bodyweight burpees
1 Set x 12 Reps
Elliptical Training
1 Set
walkout push ups
1 Set x 12 Reps
side kickouts
1 Set x 20 Reps
side plank knee raise
1 Set x 20 Reps
side v-ups
1 Set x 20 Reps
Wed
weight training cardio
Est. 101 min
9 exercises
Dip
1 Set x 15 Reps
Stability Ball Push-Up
1 Set x 20 Reps
jump rope
1 Set x 100 Reps
jump rope
1 Set x 100 Reps
Rear Pull-Up (Wide Grip)
1 Set x 15 Reps
V Bar Pull-Up
1 Set x 15 Reps
Treadmill Running
1 Set
Decline Oblique Crunch
1 Set x 20 Reps
Decline Reverse Crunch
1 Set x 20 Reps
Thu
six pack cardio wkout
Est. 102 min
13 exercises
Barbell Good Morning
1 Set x 25 Reps
side v-ups
1 Set x 20 Reps
v-sit dumbell pass
1 Set x 20 Reps
Air Bike
1 Set x 25 Reps
mountain climbers
1 Set x 25 Reps
dumbell crunch ups
1 Set x 25 Reps
Tuck Crunch
1 Set x 25 Reps
Russian twist
1 Set x 20 Reps
arm+leg ext./superman
1 Set x 20 Reps
walkout kneetucks
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 25 Reps
side plank knee raise
1 Set x 20 Reps
Aerobics
1 Set
Fri
30 min cardio exercise
Est. 141 min
2 exercises
Boxing
1 Set
Jackknife Sit-Up
6 Sets x 30 Reps
Sat
weight train/cardio
Est. 91 min
9 exercises
Cable Rear Lateral Raise
1 Set x 30 Reps
Cable Rope Overhead Tricep Extension
1 Set x 15 Reps
Cable Shrug
1 Set x 20 Reps
Cable Seated Crunch
1 Set x 20 Reps
Cable Wrist Curl
1 Set x 15 Reps
Cable Preacher Curl
1 Set x 15 Reps
Cable Internal Rotation
1 Set x 30 Reps
Cable Kneeling Tricep Extension
1 Set x 15 Reps
Treadmill Running
1 Set
Sun
bodyweight work/cardio
Est. 60 min
10 exercises
Incline Push ups
1 Set x 20 Reps
Bodyweight Squats
1 Set x 20 Reps
Treadmill Running
1 Set
Superman
1 Set
Side Leg lift
1 Set x 20 Reps
Elliptical Training
1 Set
Dip
1 Set x 20 Reps
Jumping Jacks
1 Set x 20 Reps
Band Alternating Bicep Curl
1 Set x 20 Reps
Machine Calf Raise
1 Set x 40 Reps
Any
m100body weight/ cardio
Est. 8 min
3 exercises
squat thrust
1 Set
mountain climbers
1 Set
squat jumps
1 Set
Any
hvy bodyweight training
Est. 70 min
9 exercises
Inverted bicep rows
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
isometric leg raise hold
4 Sets x 30 Reps
Recliner leg raise
4 Sets x 15 Reps
Bulgarian bodyweight plyo split squats
4 Sets x 20 Reps
Machine Inverted Row
4 Sets x 15 Reps
Plyo Push-Up
4 Sets x 15 Reps
bodyweight shoulder press
4 Sets x 15 Reps
tricep extension push up
4 Sets x 15 Reps
Any
d-1:calves,thighs
Est. 112 min
13 exercises
Indoor Cycling
1 Set
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Treadmill Running
1 Set
Machine Calf Raise
3 Sets x 15 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Any
d-2:Back,shoulders,traps
Est. 130 min
16 exercises
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Jump Rope
1 Set
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Elliptical Training
1 Set
Chin-Up (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Bent over lat raise
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Barbell Rear Military Press
3 Sets x 15 Reps
Stationary Bike
1 Set
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Any
D-3:Chest,Arms
Est. 129 min
15 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
single-arm reverse pushdowns
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 15 Reps
Elliptical Training
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Treadmill Running
1 Set
Cable Cross-Over
3 Sets x 15 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Indoor Cycling
1 Set
