mistacaz

Feb 18th 2014

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bodyshaping routine

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

lose lower ab fat

Supersixpackwork/cardio 9 exercises, 48 mins

Bodyweight workout/cardio 10 exercises, 57 mins

weight training cardio 9 exercises, 1 hr 40 mins

six pack cardio wkout 13 exercises, 1 hr 41 mins

30 min cardio exercise 2 exercises, 2 hrs 20 mins

	Boxing	0x0 reps	rest: 120s
	Jackknife Sit-Up	6x30 reps	rest: 60s

weight train/cardio 9 exercises, 1 hr 31 mins

Cable Internal Rotation	1x30 reps	rest: 10s
Cable Rear Lateral Raise	1x30 reps	rest: 10s
Cable Shrug	1x20 reps	rest: 10s
Cable Wrist Curl	1x15 reps	rest: 120s
Cable Kneeling Tricep Extension	1x15 reps	rest: 10s
Cable Rope Overhead Tricep Extension	1x15 reps	rest: 10s
Cable Seated Crunch	1x20 reps	rest: 10s
Cable Preacher Curl	1x15 reps	rest: 120s
Treadmill Running	0x0 reps	rest: 60s

bodyweight work/cardio 10 exercises, 59 mins

d-1:calves,thighs 13 exercises, 1 hr 52 mins

d-2:Back,shoulders,traps 16 exercises, 2 hrs 10 mins

Cable Rope Lat Pulldown	3x15 reps	rest: 60s
Machine Lat Pulldown	3x15 reps	rest: 60s
Cable Rope Seated Row	3x15 reps	rest: 60s
Dumbbell Lateral Raise (Stability Ball)	3x15 reps	rest: 60s
Barbell Rear Military Press	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Stationary Bike	1x1 reps	rest: 10s
Jump Rope	1x1 reps	rest: 10s
Elliptical Training	1x1 reps	rest: 10s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s

D-3:Chest,Arms 15 exercises, 2 hrs 9 mins

Machine Incline Chest Press	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x15 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Smith Machine Behind the Back Wrist Curl	3x15 reps	rest: 60s
Cable Reverse Curl	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x15 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 10s
Treadmill Running	1x1 reps	rest: 10s
Indoor Cycling	1x1 reps	rest: 10s

hvy bodyweight training 9 exercises, 1 hr 10 mins