Haean Workout Circuit 2.3 Lost Fat.. Form Muscle..

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RATING: 39 (FROM 16 JEFIT MEMBERS)

5 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Circuit Workout for all over body, combine large and small muscle, by adjusting the motion of push and pull exercises. This exercise will reduce body fat levels, while increasing muscle mass. so do not be surprised if your weight does not go down rapidly, because the fat is replaced by muscle mass. You will see results within a period of 3 months, You will see your body begin to form by muscles. so don't give up at the beginning, because there are great results waiting. you can use downstairs rep method, by applying the principle of progressive overload. the exercise schedule has also been adjusted to the time for the muscles to rest, so that muscle growth is more effective. all pain, all gain

Back, Bicep 12 exercises, 2 hrs 20 mins

Indoor Cycling	1x0 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x12 reps	rest: 60s
Cable Elevated Row	5x12 reps	rest: 60s
Cable V Bar Pulldown	5x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	5x12 reps	rest: 60s
Cable Reverse Curl	5x12 reps	rest: 60s
Back Hyperextension	5x12 reps	rest: 30s
Sit-Up	5x12 reps	rest: 30s

Shoulders, Legs 12 exercises, 2 hrs 32 mins

Indoor Cycling	1x0 reps	rest: 20s
Dumbbell Shoulder Press	5x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x12 reps	rest: 60s
Cable Front Raise	5x12 reps	rest: 60s
Smith Machine Shoulder Press	5x12 reps	rest: 60s
Smith Machine Shrug	5x12 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	5x12 reps	rest: 60s
Barbell Upright Row	10x12 reps	rest: 60s
Machine Leg Extension	5x12 reps	rest: 60s
Machine Leg Curl (Prone)	5x12 reps	rest: 60s
Machine Leg Press	5x12 reps	rest: 60s
Sit-Up	5x12 reps	rest: 30s

Chest, Tricep 12 exercises, 2 hrs 25 mins

Indoor Cycling	1x0 reps	rest: 20s
Barbell Bench Press	5x12 reps	rest: 60s
Barbell Incline Bench Press	5x12 reps	rest: 60s
Barbell Decline Bench Press	5x12 reps	rest: 60s
Machine Fly	5x12 reps	rest: 60s
Dumbbell Pullover	5x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x12 reps	rest: 60s
EZ Bar French Press	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 60s
Sit-Up	5x12 reps	rest: 30s

Back, Bicep 12 exercises, 2 hrs 20 mins

Indoor Cycling	1x0 reps	rest: 20s
Cable Rear Pulldown (Wide Grip)	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x12 reps	rest: 60s
Cable Elevated Row	5x12 reps	rest: 60s
Cable V Bar Pulldown	5x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	5x12 reps	rest: 60s
Cable Reverse Curl	5x12 reps	rest: 60s
Back Hyperextension	5x12 reps	rest: 30s
Sit-Up	5x12 reps	rest: 30s

Shoulders, Legs 12 exercises, 2 hrs 32 mins

Indoor Cycling	1x0 reps	rest: 20s
Dumbbell Shoulder Press	5x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x12 reps	rest: 60s
Cable Front Raise	5x12 reps	rest: 60s
Smith Machine Shoulder Press	5x12 reps	rest: 60s
Smith Machine Shrug	5x12 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	10x12 reps	rest: 60s
Barbell Upright Row	5x12 reps	rest: 60s
Machine Leg Curl (Prone)	5x12 reps	rest: 60s
Machine Leg Extension	5x12 reps	rest: 60s
Machine Leg Press	5x12 reps	rest: 60s
Sit-Up	5x12 reps	rest: 30s

Chest, Tricep 12 exercises, 2 hrs 25 mins

Indoor Cycling	1x0 reps	rest: 20s
Barbell Bench Press	5x12 reps	rest: 60s
Barbell Incline Bench Press	5x12 reps	rest: 60s
Barbell Decline Bench Press	5x12 reps	rest: 60s
Machine Fly	5x12 reps	rest: 60s
Dumbbell Pullover	5x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x12 reps	rest: 60s
EZ Bar French Press	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 60s
Sit-Up	5x12 reps	rest: 30s