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Everyday (Short Workout)
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Everyday (Short Workout) routine by yuan is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Ok, my 7Day a week one body part cut-up-Part 4 was great. Yielded great results still focusing on one body part a day. This workout got me super cut and ready for my show that I did, Top 7 out of 35 is not bad for my first show. You will notice that I keep my same body parts on the same day but change the exercises that I do to trick the muscles. Part 5 is really focused on defining my definition and tightening up for my next show in April of 2015... Remember if you want good results you can't just workout you also need to eat clean..... If you wonder how I eat find me on MyFitnessPal I log everything !!!!! Username: Larrylance1 Remember 7Days a week may seem like a lot of time to workout but if you follow the app correctly you shouldn't be in the GYM for more then 1hr...
Routine detail
Mon
Chest
Est. 60 min
11 exercises
Step Machine
1 Set
Ball Crunch (21)
4 Sets x 12 Reps
Reverse Crunch (21) Weighted
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Smith Machine Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Triceps & Upper Back
Est. 122 min
11 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Standing Row
4 Sets x 12 Reps
Machine Dip
4 Sets x 10 Reps
Machine Leg Press
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Shoulders
Est. 49 min
10 exercises
Ball Crunch (21)
3 Sets x 8 Reps
Reverse Crunch (21) Weighted
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Cable Side Bend
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Barbell Seated Tricep Extension
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
Fri
Back Lats & Lower
Est. 65 min
10 exercises
Step Machine
1 Set
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Bent Over Back Flys
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Dual Cable Triceps Extension
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 10 Reps
Leverage Machine High Row
5 Sets x 10 Reps
Elliptical Training
1 Set
Sat
Biceps
Est. 59 min
10 exercises
Step Machine
1 Set
Dumbbell Rotational Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Elliptical Training
1 Set
