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Workout_2014_2
Cutting
Intermediate
Dumbbell
Plan Details
The Workout_2014_2 routine by lauroernesto is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Incio: 31/03/2014 Término: Warm up : 5' (AM) or 10'(PM)
Routine detail
Day 1
WO1 perna, triceps, biceps, antebraco e ombro
Est. 82 min
13 exercises
Treadmill Running
1 Set
Pull-Up
5 Sets x 5 Reps
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Ez Bar Curl 21
3 Sets x 12 Reps
Biceps com Barra H
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Day 2
WO2 Costas, Peito e Ombro
Est. 67 min
11 exercises
Treadmill Running
1 Set
pull up 2
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Day 3
WO3 Pernas
Est. 69 min
10 exercises
Treadmill Running
1 Set
pull 3
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
WO4 Peito, Biceps & Antebraco
Est. 84 min
12 exercises
Treadmill Running
1 Set
pull 4
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Day 5
WO5 Costas, Triceps e Ombro
Est. 72 min
11 exercises
Treadmill Running
1 Set
pull 5
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise (Seated)
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 6
caminhada rua
Est. 22 min
1 exercise
Walking
1 Set
