Workout_2014_2 - JEFIT

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Workout_2014_2 - JEFIT

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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 TÃ©rmino: 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 Demonstration

Treadmill Running

1 Set

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

3 Sets x 12 Reps

Ez Bar Curl 21 Demonstration

Ez Bar Curl 21

3 Sets x 12 Reps

Biceps com Barra H Demonstration

Biceps com Barra H

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 12 Reps

Dumbbell Reverse Concentration Curl Demonstration

Dumbbell Reverse Concentration Curl

4 Sets x 12 Reps

Dumbbell Seated Wrist Curl (Neutral Grip) Demonstration

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 Demonstration

Treadmill Running

1 Set

pull up 2 Demonstration

pull up 2

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

3 Sets x 12 Reps

Day 3

WO3 Pernas

Est. 69 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

pull 3 Demonstration

pull 3

5 Sets x 5 Reps

Barbell Stiff-Leg Deadlift (Wide Stance) Demonstration

Barbell Stiff-Leg Deadlift (Wide Stance)

3 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

3 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

WO4 Peito, Biceps & Antebraco

Est. 84 min

12 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

pull 4 Demonstration

pull 4

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell One-Arm Reverse Preacher Curl Demonstration

Dumbbell One-Arm Reverse Preacher Curl

4 Sets x 12 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

Day 5

WO5 Costas, Triceps e Ombro

Est. 72 min

11 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

pull 5 Demonstration

pull 5

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise (Seated) Demonstration

Dumbbell One-Arm Front Raise (Seated)

3 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 12 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 12 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Day 6

caminhada rua

Est. 22 min

1 exercise

Walking Demonstration

Walking

1 Set