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Desired Fitness - February 2013

TomWeigel

Jan 25th 2014

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Desired Fitness - February 2013

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

looks like this is endurance based

Back & Bi's 9 exercises, 56 mins

	Barbell Deadlift	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Pull-Up	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x10 reps	rest: 60s
	Cable Seated Row	1x0 reps	rest: 60s
	Barbell Preacher Curl	3x10 reps	rest: 60s
	Dumbbell Concentration Curl	3x10 reps	rest: 60s
	Dumbbell Seated Curl	1x0 reps	rest: 60s

Chest & Tri's 7 exercises, 42 mins

	Barbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Cable Cross-Over	3x10 reps	rest: 60s
	Dumbbell Bench Press	1x0 reps	rest: 60s
		3x10 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

Legs 7 exercises, 37 mins

	Barbell Squat	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Machine Leg Extension	1x0 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	1x0 reps	rest: 60s
	Machine Seated Calf Raise	1x0 reps	rest: 60s

Shoulders 6 exercises, 32 mins

	Barbell Shoulder Press	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Upright Row	1x0 reps	rest: 60s
	Barbell Shrug	1x0 reps	rest: 60s
	Barbell Front Raise	3x10 reps	rest: 60s

Abs 0 exercises, 0 min

Cardio 0 exercises, 0 min

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