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Dec 30th 2013

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Milcho Workout Routine 90 Days

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Weight loss and gain muscule.This routine was designed to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Chest, Biceps,ABS, Cardio 10 exercises, 1 hr 44 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x12 reps	rest: 60s
Cable Drag Curl	3x12 reps	rest: 60s
Janda Sit-Up	3x30 reps	rest: 60s
Ab Draw Leg Slide	3x30 reps	rest: 60s
Walking	0x0 reps	rest: 30s

Rest 0 exercises, 0 min

Back, Triceps, Cardio 10 exercises, 1 hr 50 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Leverage Machine Iso Row	3x12 reps	rest: 60s
Smith Machine Bent-Over Row	4x10 reps	rest: 90s
Barbell Deadlift	4x10 reps	rest: 90s
Back Hyperextension	3x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Walking	0x0 reps	rest: 30s

Rest 0 exercises, 0 min

Shoulders,Legs, ABS, Cardio 10 exercises, 1 hr 19 mins

Barbell Shoulder Press	3x8 reps	rest: 90s
Dumbbell Front Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 90s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Kneeling Leg Curl	3x15 reps	rest: 60s
Machine Calf Raise	1x20 reps	rest: 20s
Decline Bench Ab Reach	3x30 reps	rest: 60s
Parallel Bar Leg Raise	3x30 reps	rest: 60s
Plank	3x1 reps	rest: 60s

Bodyweight Circuit Routine for strength 1 24 exercises, 1 hr 6 mins

Push-Up	1x20 reps	rest: 0s
Bodyweight Squat	1x20 reps	rest: 0s
Bodyweight Lunge	1x20 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x20 reps	rest: 0s
	1x15 reps	rest: 0s
Plank	1x1 reps	rest: 60s
Push-Up	1x20 reps	rest: 0s
Bodyweight Squat	1x20 reps	rest: 0s
Bodyweight Lunge	1x20 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x20 reps	rest: 0s
	1x15 reps	rest: 0s
Plank	1x1 reps	rest: 60s
Push-Up	1x20 reps	rest: 0s
Bodyweight Squat	1x20 reps	rest: 0s
Push-Up	1x20 reps	rest: 0s
Bodyweight Squat	1x20 reps	rest: 60s
Bodyweight Lunge	1x20 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x20 reps	rest: 0s
Bodyweight Lunge	1x20 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x20 reps	rest: 60s
	1x15 reps	rest: 0s
Plank	1x1 reps	rest: 0s
	1x15 reps	rest: 0s
Plank	1x1 reps	rest: 60s

Bodyweight Circuit Routine for strength 2 24 exercises, 1 hr 7 mins

Tricep Push-Up	1x20 reps	rest: 0s
Jump Squat	1x20 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x20 reps	rest: 0s
Bodyweight Walking Lunge	1x15 reps	rest: 0s
Crunch with Hands Overhead	1x30 reps	rest: 0s
Side Plank	1x1 reps	rest: 60s
Tricep Push-Up	1x20 reps	rest: 0s
Jump Squat	1x20 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x20 reps	rest: 0s
Bodyweight Walking Lunge	1x15 reps	rest: 0s
Crunch with Hands Overhead	1x30 reps	rest: 0s
Side Plank	1x1 reps	rest: 60s
Tricep Push-Up	1x20 reps	rest: 0s
Jump Squat	1x20 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	1x20 reps	rest: 0s
Bodyweight Walking Lunge	1x15 reps	rest: 60s
Crunch with Hands Overhead	1x30 reps	rest: 0s
Side Plank	1x1 reps	rest: 60s
Tricep Push-Up	1x20 reps	rest: 0s
Jump Squat	1x20 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x20 reps	rest: 0s
Bodyweight Walking Lunge	1x15 reps	rest: 0s
Crunch with Hands Overhead	1x30 reps	rest: 0s
Side Plank	1x1 reps	rest: 0s

Bodyweight Circuit Routine for strength 3 32 exercises, 1 hr 37 mins

Cable Upright Row	1x15 reps	rest: 0s
Machine Fly	1x15 reps	rest: 0s
Dumbbell Lunge	1x15 reps	rest: 0s
Cable Upright Row	1x15 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	1x15 reps	rest: 0s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 0s
Cable Bicep Curl (Close Grip)	1x15 reps	rest: 0s
Barbell Seated Twist	1x15 reps	rest: 0s
Abdominal Pendulum	1x15 reps	rest: 60s
Machine Fly	1x15 reps	rest: 0s
Dumbbell Lunge	1x15 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	1x15 reps	rest: 0s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 0s
Cable Bicep Curl (Close Grip)	1x15 reps	rest: 0s
Barbell Seated Twist	1x15 reps	rest: 0s
Abdominal Pendulum	1x15 reps	rest: 60s
Cable Upright Row	1x15 reps	rest: 0s
Machine Fly	1x15 reps	rest: 60s
Dumbbell Lunge	1x15 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	1x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 0s
Cable Bicep Curl (Close Grip)	1x15 reps	rest: 60s
Barbell Seated Twist	1x15 reps	rest: 0s
Abdominal Pendulum	1x15 reps	rest: 60s
Cable Upright Row	1x15 reps	rest: 0s
Machine Fly	1x15 reps	rest: 60s
Dumbbell Lunge	1x15 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	1x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	1x15 reps	rest: 0s
Cable Bicep Curl (Close Grip)	1x15 reps	rest: 60s
Barbell Seated Twist	1x15 reps	rest: 0s
Abdominal Pendulum	1x15 reps	rest: 60s

Bodyweight Circuit Routine for strength 4 24 exercises, 1 hr 16 mins

Bench Push-Up	1x20 reps	rest: 20s
Dumbbell Squat	1x20 reps	rest: 20s
Cable Rear Lateral Raise	1x20 reps	rest: 20s
Knee to Chest to Leg Raise	1x20 reps	rest: 20s
Dumbbell Lateral Raise	1x20 reps	rest: 20s
Cable Rope Overhead Tricep Extension	1x20 reps	rest: 20s
Sit-Up	1x20 reps	rest: 20s
Superman	1x1 reps	rest: 60s
Bench Push-Up	1x20 reps	rest: 20s
Dumbbell Squat	1x20 reps	rest: 20s
Cable Rear Lateral Raise	1x20 reps	rest: 20s
Knee to Chest to Leg Raise	1x20 reps	rest: 20s
Dumbbell Lateral Raise	1x20 reps	rest: 20s
Cable Rope Overhead Tricep Extension	1x20 reps	rest: 20s
Sit-Up	1x20 reps	rest: 20s
Superman	1x1 reps	rest: 60s
Bench Push-Up	1x20 reps	rest: 20s
Dumbbell Squat	1x20 reps	rest: 20s
Cable Rear Lateral Raise	1x20 reps	rest: 20s
Knee to Chest to Leg Raise	1x20 reps	rest: 20s
Dumbbell Lateral Raise	1x20 reps	rest: 20s
Cable Rope Overhead Tricep Extension	1x20 reps	rest: 20s
Sit-Up	1x20 reps	rest: 20s
Superman	1x1 reps	rest: 60s