Leaner Stronger Healthier (Version 3.0)
Cutting
Beginner
Body
Plan Details
The Leaner Stronger Healthier (Version 3.0) routine by Aboviall is a 31 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is Version 3.0 of this series; it is the newest and most educational version yet. Changes made since Version 2.0 were: Typos, added stretching and information on it, more educational information added about the routine, names on the workouts corrected, elliptical removed and replaced with running because elliptical cannot perform HIIT at higher rates. Workout : 6 days a week. Off: 1 day a week. Day 1: Chest & Back Day 2: Cardio Day 3: Arms & Abdominals Day 4: Cardio Day 5: Legs Day 6: Cardio Day 7: OFF --------------------------------------WHY THIS ROUTINE WORKS------------------------------------- Statistics prove that the ideal reps for cutting is between 8 and 10 reps. Any more than that the weight is too light, and you are just creating an endurance for that weight. (Excluding calves and forearms). Moderate weight that you can only rep 8-10 times if you can do 2 reps more then what is asked then you need heavier weight. In this routine you will be cutting the fat and toning your muscles without over training or causing your muscles to fail. Doing this will maximize calories burned and fat loss. PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE. Rest is essential in all workouts, however in cutting you get only 60-90 seconds of rest making this routine fast and full of calorie burning methods. One thing I cannot stress enough is proper form. Use proper form in every workout. Proper form may cause you to be able to lift less weight, but you will see greater results. Resting in this routine will be 1-1.5min after each set. -------------------------------------------ROUTINE EXPLAINED------------------------------------------ You will do a warm-up set of the same amount of reps asked each set (8-10) and not record it. A warmup set should be significantly less weight than the set you will use for the workout. Wait about 30 seconds then do your first set of moderate weight for reps required no more, no less. The weight should not be changing every set. You should have a weight that you can only do the amount of reps required. If you feel like you can do 2 more than required, go heavier until you find a weight that you can only for that amount required. Stay at that weight for the rest of the sets, unless you cannot complete the set. This will help you understand how much weight you will need in the future. EXAMPLE: If you bench with 40lbs dumbbells for 8 reps but you feel like you could get 10 so you go up to 50lbs so now you’re on set 2/3 you do it and get all 8 it feels good. You move to set 3/3 and you can only get 6 with good form. Drop back down to 45lbs finish that set. So next time you know that you will start with 45lbs. ---------------------------------------------------IMPORTANCE OF STRETCHING------------------------------------------------- Dynamic stretching or also known as warmups should be executed directly before exercising. They are to be either the exact same workout or a similar range of motion to the workout you are about to do. This should be substantially less weight and less explosion than the workout. Benefits to dynamic stretching include less chance to sustain an injury, greater performance, reduce soreness and more. All dynamic stretching will be done before each workout. Static stretching should be done after a workout or before the end of your day. Benefits of static stretching include improved recovery time, reduced soreness, reduced lower back pain, increased muscle strength, increased muscle tone, less chance for an injury and more. All static stretching will be held for 30 seconds. This should be done during a cool down time after your workout or later that night, but before bed. ----------------------------------------------------CARDIO----------------------------------------------------- The cardio of this entire routine will be done as High Intensity Interval Training (HIIT) you give it 100% for 30sec-60sec no slowing down. Then slow down for 60sec-120sec until your heart rate slows/ breathing calms. Repeat this for the full 30min. By the end of this 5 weeks try to get to 60sec at 100% then only 60sec slow down. Then repeat for full 30min. You will be surprised by your results in fat loss. PLEASE DO NOT OVEREXERT YOUR SELF. IF YOU FEEL DIZZY, LIGHTHEADED, PAIN OR OTHER ABNORMAL DISCOMFORTS. STOP IMMEDIATELY GET WATER SIT DOWN AND LET SOMEONE KNOW ABOUT YOUR ISSUE. However, you may feel some slight lightheadedness as you are doing intense cardiovascular workouts. Do not push yourself too much, just do the best you can do. If you must stop to prevent discomforts that is recommended. But once you feel better, continue on. --------------------------------------------------NUTRITION-------------------------------------------------- To find your fat percentage I recommend buying a digital caliper. But if you want to find out now you can get pretty close by searching Body Mass Index (BMI) Calculator and enter the required information. FEMALES You will be working out with weights, yes, I know it seems like you will get big and bulky. But trust me with this routine you will not. You will simply get that sleek sexy body many girls want. Average Fat 13% - 29% Obese Fat 30% + MALES This routine will not tear down those muscles you have been working for, but will eliminate that fat that hides your muscles underneath. Average Fat 10% - 24% Obese Fat 25% + With fat one-pound equals 454 grams (decimal places aside, this is a fact). Fat has nine calories per gram. Human fat tissue is approximately 87% lipid. So therefore, fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9). 1-pound of fat = 3555 calories Fat: 1 gram = 9 calories Protein: 1 gram = 4 calories Carbohydrates: 1 gram = 4 calories Alcohol: 1 gram = 7 calories Basal Metabolic Rate (BMR) Is how much your body will burn just based on your metabolism. You can do this by searching BMR calculator and inputting your information. EXAMPLE: Male, weight 155 height 5'10 age 23, 1764 calories Female, weight 155lbs height 5'10 age 23, 1550 calories DAILY INTAKE AVERAGE MALE Protein 0.80 grams: Per body weight pounds Carbs 1.8 grams: Per body weight pounds Fat 0.4 grams: Per body weight pounds. EXAMPLE WITH A 155LBS MALE Protein 124 grams x 4 calories = 496 calories Carbs 279 grams x 4 calories = 1116 calories Fat 62 grams x 9 calories = 558 calories Male= 2170 calories/day DAILY INTAKE AVERAGE FEMALE Protein 0.75 grams: Per body weight pounds Carbs 1.5 grams: Per body weight pounds Fat 0.3 grams: Per body weight pounds. EXAMPLE WITH A 155LBS FEMALE Protein 116.25 grams x 4 calories = 465 calories Carbs 232.5 grams x 4 calories = 930 calories Fat 46.5 grams x 9 calories = 418 calories Female= 1813 calories/day DAILY INTAKE OBESE MALE Protein 0.75 grams: Per body weight pounds Carbs 1.5 grams: Per body weight pounds Fat 0.25 grams: Per body weight pounds. EXAMPLE WITH A 155LBS MALE Protein 116.25 grams x 4 calories = 465 calories Carbs 232.5 grams x 4 calories = 930 calories Fat 38.75 grams x 9 calories = 348.75 calories Male = 1743 calories/day DAILY INTAKE OBESE FEMALE Protein 0.70grm: Per body weight pounds Carbs 1.2grm: Per body weight pounds Fat 0.2grm: Per body weight pounds. Protein 108.5 grams x 4 calories = 434 calories Carbs 186 grams x 4 calories = 744 calories Fat 31 grams x 9 calories = 279 calories Female = 1457 calories/day During the cutting cycle you will lose 0.75lbs of muscle for every 3lbs of fat if you follow the proper diet. ----------------------------------------------------NOTES------------------------------------------------------ If you do not have an indoor pool (during winter) or you are a poor swimmer you can switch the swimming with the indoor bicycle. Swimming is the best for fat loss so if you can swim then I recommend not skipping out on it. You can add in a warm-up set before each workout to prepare your muscles for the sets. I recommend performing 1 warm-up set before each type of exercise. Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles. This routine can be repeated until you reach the desired body weight or size, it is recommended to take a week of rest after completing the 10 weeks. To maintain your beautiful physique, do my endurance routine "Stronger Healthier Endurance" it will keep you in great shape and you can eat normally again. If you are interested in building muscle, you can do my "Bigger Stronger Healthier" routine. If you are interested in testing and improving your abilities, please try out my newest routine "10 Stages of The Pyramid." ****PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.****
Routine detail
Day 1
Off Day Every Sunday
Est. 0 min
0 exercises
This day is empty
Day 2
*Week 1&6 (A) CHEST/BACK Mon.
Est. 91 min
15 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dynamic Chest Stretch
1 Set x 5 Reps
Back Bend
1 Set x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Day 3
*Week 1&6 (B) CARDIO/ABDOMINALS Tue.
Est. 78 min
10 exercises
Decline Bench Leg Raise
3 Sets x 35 Reps
Air Bike
3 Sets x 35 Reps
Elliptical Training
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 4
*Week 1&6 (C) ARMS/SHOULDERS Wed.
Est. 119 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Kneeling Forearm Stretch
1 Set
Tricep Stretch
2 Sets x 5 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
2 Sets x 5 Reps
Day 5
*Week 1&6 (D) CARDIO/ABDOMINALS Thurs.
Est. 78 min
10 exercises
Machine Ab Crunch
3 Sets x 35 Reps
Weighted Side Bend
3 Sets x 35 Reps
Elliptical Training
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 6
*Week 1&6 (E) LEGS Fri.
Est. 111 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Band Seated Calf Stretch
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Day 7
*Week 1&6 (F) CARDIO/ABDOMINALS Sat.
Est. 70 min
10 exercises
Plank
3 Sets
Side Bridge
6 Sets
Elliptical Training
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 8
*Week 2&7 (A) CHEST/BACK Mon.
Est. 90 min
15 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dynamic Chest Stretch
1 Set x 5 Reps
Back Bend
1 Set x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Day 9
*Week 2&7 (B) CARDIO Tue.
Est. 75 min
10 exercises
Toe Touches
3 Sets x 35 Reps
Sit-Up
3 Sets x 35 Reps
Step Machine
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 10
*Week 2&7 (C) ARMS/SHOULDERS Wed.
Est. 124 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Kneeling Forearm Stretch
1 Set
Tricep Stretch
2 Sets x 5 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
2 Sets x 5 Reps
Day 11
*Week 2&7 (D) CARDIO Thurs.
Est. 77 min
10 exercises
Bench Weighted Decline Crunch
3 Sets x 35 Reps
Weight Plate Rotation
3 Sets x 35 Reps
Step Machine
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 12
*Week 2&7 (E) LEGS Fri.
Est. 115 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Band Seated Calf Stretch
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Day 13
*Week 2&7 (F) CARDIO Sat.
Est. 70 min
10 exercises
Plank
3 Sets
Side Bridge
6 Sets
Step Machine
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 14
*Week 3&8 (A) CHEST/BACK Mon.
Est. 92 min
15 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Chin-Up (Close Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dynamic Chest Stretch
1 Set x 5 Reps
Back Bend
1 Set x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Day 15
*Week 3&8 (B) CARDIO Tue.
Est. 73 min
10 exercises
Scissor Kick
3 Sets x 35 Reps
Crunch
3 Sets x 35 Reps
Indoor Cycling
1 Set
Hip Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 16
*Week 3&8 (C) ARMS/SHOULDERS Wed.
Est. 124 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Kneeling Forearm Stretch
1 Set
Tricep Stretch
2 Sets x 5 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
2 Sets x 5 Reps
Day 17
*Week 3&8 (D) CARDIO Thurs.
Est. 78 min
10 exercises
Weighted Crunch
3 Sets x 35 Reps
Dumbbell Side Bend
3 Sets x 35 Reps
Indoor Cycling
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 18
*Week 3&8 (E) LEGS Fri.
Est. 122 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Band Seated Calf Stretch
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Day 19
*Week 3&8 (F) CARDIO Sat.
Est. 70 min
10 exercises
Plank
3 Sets
Side Bridge
6 Sets
Indoor Cycling
1 Set
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 20
*Week 4&9 (A) CHEST/BACK Mon.
Est. 90 min
15 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Gironda Sternum Pull-Up
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Dynamic Chest Stretch
1 Set x 5 Reps
Back Bend
1 Set x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Day 21
*Week 4&9 (B) CARDIO Tue.
Est. 93 min
15 exercises
Air Bike
3 Sets x 35 Reps
Decline Bench Leg Raise
3 Sets x 35 Reps
Rowing
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 22
*Week 4&9 (C) ARMS/SHOULDERS Wed.
Est. 124 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Kettlebell Military Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Kneeling Forearm Stretch
1 Set
Tricep Stretch
2 Sets x 5 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
2 Sets x 5 Reps
Day 23
*Week 4&9 (D) CARDIO Thurs.
Est. 96 min
15 exercises
Machine Ab Crunch
3 Sets x 35 Reps
Weighted Side Bend
3 Sets x 35 Reps
Rowing
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 24
*Week 4&9 (E) LEGS Fri.
Est. 119 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Band Seated Calf Stretch
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Day 25
*Week 4&9 (F) CARDIO Sat.
Est. 87 min
15 exercises
Plank
3 Sets
Side Bridge
6 Sets
Rowing
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 26
*Week 5&10 (A) CHEST/BACK Mon.
Est. 90 min
15 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Climber Pull-Up
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dynamic Chest Stretch
1 Set x 5 Reps
Back Bend
1 Set x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Upper Back Stretch
1 Set x 1 Rep
Day 27
*Week 5&10 (B) CARDIO Tue.
Est. 95 min
15 exercises
V-Up
3 Sets x 35 Reps
Alternating Floor Leg Raise
3 Sets x 35 Reps
Swimming
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 28
*Week 5&10 (C) ARMS/SHOULDERS Wed.
Est. 119 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell See Saw Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Kneeling Forearm Stretch
1 Set
Tricep Stretch
1 Set x 5 Reps
Bicep Stretch
1 Set x 1 Rep
Shoulder Stretch
1 Set x 5 Reps
Day 29
*Week 5&10 (D) CARDIO Thurs.
Est. 99 min
15 exercises
Bench Weighted Decline Crunch
3 Sets x 35 Reps
Dumbbell Side Bend
3 Sets x 35 Reps
Swimming
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
Day 30
*Week 5&10 (E) LEGS Fri.
Est. 120 min
19 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Wall Calf Stretch
2 Sets x 5 Reps
Band Seated Calf Stretch
2 Sets x 5 Reps
Hip Stretch
2 Sets x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Day 31
*Week 5&10 (F) CARDIO Sat.
Est. 89 min
15 exercises
Plank
3 Sets
Side Bridge
6 Sets
Swimming
1 Set
Hip Stretch
2 Sets x 5 Reps
Shoulder Stretch
2 Sets x 5 Reps
Back Bend
1 Set x 5 Reps
Seated Floor Hamstring Stretch
2 Sets x 5 Reps
Quadricep Stretch
2 Sets x 5 Reps
Standing Trunk Rotation
2 Sets x 5 Reps
Back Stretch
1 Set x 5 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 5 Reps
Hamstring Stretch
2 Sets x 5 Reps
Wide Leg Stretch
1 Set
Locust Pose
1 Set x 5 Reps
Bow Pose
1 Set
