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Luglio 2015
Cutting
Advanced
Machine strength
Plan Details
The Luglio 2015 routine by maxpaterniti is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Obiettivo: Tonificare-Bruciare grassi-mantenere massa muscolare. Con questa scheda, cercherò di bruciare grasso corporeo penalizzando il meno possibile la massa muscolare.
Routine detail
Mon
back and triceps
Est. 58 min
9 exercises
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Mon
back and triceps
Est. 58 min
9 exercises
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Tue
chest and biceps
Est. 107 min
16 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Stability Ball Single-Leg Crunch
3 Sets x 8 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Wed
Running and Shoulders
Est. 72 min
7 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Running
1 Set
Fri
friday
Est. 111 min
18 exercises
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Cross Leg Erector Spinae
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Any
mercoledi2
Est. 128 min
11 exercises
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Any
venerdì
Est. 47 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
