littlemissfit209

Apr 15th 2020

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Natasha M- Bikini/Wellness Program

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

First set is always warm up set to gauge subsequent sets. Keep trying to add more weight and/or a few more reps each time you train!

Do 10-12 reps per set and rest 30-45 seconds between sets. If you can surpass 12 reps then try to go heavier and back down to 10 reps.

Back, Bi's and Core + glue activations 12 exercises, 1 hr 53 mins

Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Weight Plate Rotation	4x15 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Bridge	4x8 reps	rest: 60s
Single-Leg Glute Bridge	4x25 reps	rest: 60s
Glute Kickback	4x25 reps	rest: 60s

Chest and Shoulders Supersets 7 exercises, 47 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Barbell Upright Row	4x10 reps	rest: 0s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 0s
Cable Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 0s
Dumbbell Reverse Fly	4x10 reps	rest: 60s

Full legs and glutes 10 exercises, 1 hr 30 mins

Machine Hip Adduction	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s
Hack Squat (Reverse Position)	4x10 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Barbell Glute Bridge	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 60s

Back 6 exercises, 4 hrs 0 min

Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Cable Rope Seated Row	4x812 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable One-Arm Row	4x12 reps	rest: 60s

Shoulders, calves, abs 10 exercises, 1 hr 24 mins

Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Cable Front Raise	4x10 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Hanging Knee Raise	4x10 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s
Decline Crunch	4x12 reps	rest: 60s
Plank	4x8 reps	rest: 60s

Legs Hamstring Focus 9 exercises, 1 hr 30 mins

Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Hip Thrust	5x12 reps	rest: 60s
Hack Squat (Reverse Position)	4x12 reps	rest: 60s
Barbell Sumo Deadlift	4x12 reps	rest: 60s
Machine Single-Leg Press	4x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Smith Machine Squat	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Cable Pull Through	4x15 reps	rest: 60s