Workout_2014_6 - JEFIT

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Workout_2014_6 - JEFIT

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Workout_2014_6

Cutting

Intermediate

Dumbbell

Plan Details

The Workout_2014_6 routine by lauroernesto is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Incio treino: 17/11/2014 Final Treino: 09/01/2015

Routine detail

Mon

Costas, Biceps e ombro

Est. 78 min

12 exercises

pull 1 Demonstration

pull 1

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 12 Reps

Machine Iso Lateral High Row Demonstration

Machine Iso Lateral High Row

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Ez Bar Curl 21 Demonstration

Ez Bar Curl 21

4 Sets x 21 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Single plates Upright Rows Demonstration

Single plates Upright Rows

4 Sets x 12 Reps

Tue

Peito,Triceps e antebraÃ§o

Est. 76 min

12 exercises

pull up 2 Demonstration

pull up 2

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Incline One-Arm Fly Demonstration

Dumbbell Incline One-Arm Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable One-Arm Tricep Extension (Kneeling) Demonstration

Cable One-Arm Tricep Extension (Kneeling)

4 Sets x 12 Reps

EZ Bar French Press (Reverse Grip) Demonstration

EZ Bar French Press (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

4 Sets x 12 Reps

Dumbbell Alternating Reverse Curl Demonstration

Dumbbell Alternating Reverse Curl

4 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 12 Reps

Wed

Pernas

Est. 75 min

11 exercises

pull 3 Demonstration

pull 3

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 12 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

4 Sets x 12 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Fri

Costas, Biceps e ombro

Est. 77 min

12 exercises

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

3 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Biceps com Barra H Demonstration

Biceps com Barra H

5 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Fri

Peito,Triceps e antebraÃ§o

Est. 74 min

12 exercises

pull 5 Demonstration

pull 5

5 Sets x 5 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

5 Sets x 12 Reps

Flat Bench Cable Flyes Demonstration

Flat Bench Cable Flyes

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Overhead Tricep Extension w/ weight plate Demonstration

Overhead Tricep Extension w/ weight plate

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 12 Reps

Dumbbell Alternating Arnold Press Demonstration

Dumbbell Alternating Arnold Press

3 Sets x 12 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 12 Reps