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Victoria's cutting astromonkeyboy's shared workout
Victoria's cutting
Shared By : astromonkeyboy
Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 167

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Description

Strength gains, conditioning and cardio for someone whose getting bored with just lifting.
Weight training phase, resting time is strict. Last rep must be a struggle.
Heavy leg exercise must be changed every week or every session so as to give the lower back time to recover
I.e Front squat to back squat to deadlift.
Calories matter. IF, Keto. make sure to focus on carbs after workout.
Due to restricted Calorie, have 1 cheat day. with 500-900 calorie extra. So plan ahead if partying


HIITs 80% of max heart rate
Workout Load Descending
Round 1: 1m/exercise. 15 sec rest. move to next exercise.
Round 2: 45sec/exercise. 15 sec rest. move to next exercise
Round 3: 30sec/exercise. 15 sec rest. move to next exercise
Round 4: 15sec/exercise. 10 sec rest. move to next exercise
Rest per completed Round: 1min
Rest Day:Cardio is light walk/hike/jog or Bike/pilates/stretch/yoga. Any activity that promotes movement

Machine HIITs: Choose 1 machine only
30min duration.
1min @ 80% Max heart rate
1min Recover.

Day 1 Legs & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Squat Barbell Squat 0 sec 5 5 Progress Chart

Upper Legs

 Prisoner Squat Prisoner Squat 90 sec 20 5 Progress Chart

Upper Legs

 Leg Press Leg Press 0 sec 5 4 Progress Chart

Upper Legs

 Bodyweight Lunge Bodyweight Lunge 90 sec 15 4 Progress Chart

Upper Legs

 Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Upper Legs

 Lying Leg Curls Lying Leg Curls 60 sec 8 4 Progress Chart

Abs

 Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 60 sec 12 4 Progress Chart

Abs

 Hanging Leg Raise Hanging Leg Raise 0 sec 20 4 Progress Chart

Abs

 Reverse Crunch Reverse Crunch 60 sec 20 4 Progress Chart
Day 2 Chest, Shoulder & Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press Barbell Bench Press 0 sec 5 5 Progress Chart

Chest

 Push Up Push Up 90 sec 15 5 Progress Chart

Chest

 Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 5 4 Progress Chart

Chest

 Bench Pushups Bench Pushups 90 sec 15 4 Progress Chart

Shoulders

 lying incline lateral raise 60 sec 5 4 Progress Chart

Triceps

 Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 5 4 Progress Chart

Triceps

 Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 5 4 Progress Chart
Day 3 Back Bicep and Forearm
Muscle Exercise Name Timer Reps Sets Track

Back

 Weighted Pull Ups Weighted Pull Ups 120 sec 5 5 Progress Chart

Back

 Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 4 Progress Chart

Back

 Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 60 sec 5 4 Progress Chart

Back

 Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 90 sec 5 4 Progress Chart

Forearms

 Barbell Reverse Preacher Curls Barbell Reverse Preacher Curls 60 sec 5 3 Progress Chart
Day 3 Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Deadlift trap bar 0 sec 5 5 Progress Chart

Upper Legs

 Bodyweight Squat 90 sec 20 5 Progress Chart

Glutes

 Barbell Hip Thrust Barbell Hip Thrust 0 sec 5 4 Progress Chart

Glutes

 Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 90 sec 20 4 Progress Chart

Lower Legs

 Standing Calf Raises Standing Calf Raises 60 sec 5 4 Progress Chart

Lower Legs

 Seated Calf Raise Seated Calf Raise 60 sec 5 4 Progress Chart

Abs

 Cable Wood Chops Cable Wood Chops 60 sec 12 4 Progress Chart

Abs

 Rowing machine pike to knee tuck slide 60 sec 12 4 Progress Chart

Abs

 elevated side bridge raise 60 sec 12 4 Progress Chart
Day 5 Rest Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Take your pet for a walk 60 sec - - Progress Chart
Day 6 HIITs Full Body Blast
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Rowing Rowing 8 min - - Progress Chart

Upper Legs

 Deadlift trap bar 15 sec 20 4 Progress Chart

Chest

 Barbell Bench Press Barbell Bench Press 15 sec 20 4 Progress Chart

Back

 T Bar Row T Bar Row 15 sec 20 4 Progress Chart

Shoulders

 Kettlebell Thruster Kettlebell Thruster 15 sec 20 4 Progress Chart

Upper Legs

 Dumbbell farmers walk 180 sec 20 4 Progress Chart
Day 7 Total Rest