Atiyya

Feb 7th 2014

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Atigetfit

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RATING: 75 (FROM 6 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Basic routine

Chest and Triceps 7 exercises, 1 hr 0 min

Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Dumbbell Tricep Extension	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s

abs 5 exercises, 35 mins

arms 8 exercises, 1 hr 16 mins

Dumbbell Alternating Hammer Curl	3x30 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x30 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x30 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Preacher Curl Machine	3x15 reps	rest: 60s

Back 7 exercises, 58 mins

Barbell Deadlift	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s

Legs 9 exercises, 1 hr 25 mins

Shoulder 7 exercises, 57 mins

Weight Plate Front Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Smith Machine Shrug	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s