Aboviall

Jul 21st 2020

TRY IT OUT

DOWNLOAD

Leaner Stronger Healthier (Version 3.0)

DOWNLOADS/VIEWS: 14/377

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.****

Off Day Every Sunday 0 exercises, 0 min

*Week 1&6 (A) CHEST/BACK Mon. 15 exercises, 1 hr 31 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dynamic Chest Stretch	1x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s

*Week 1&6 (B) CARDIO/ABDOMINALS Tue. 10 exercises, 1 hr 18 mins

Decline Bench Leg Raise	3x35 reps	rest: 90s
Air Bike	3x35 reps	rest: 90s
Elliptical Training	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 1&6 (C) ARMS/SHOULDERS Wed. 19 exercises, 1 hr 58 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x10 reps	rest: 60s
Cable High Pulley Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Concentration Curl	3x8 reps	rest: 60s
Kneeling Forearm Stretch	1x5 reps	rest: 60s
Tricep Stretch	2x5 reps	rest: 60s
Bicep Stretch	1x1 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s

*Week 1&6 (D) CARDIO/ABDOMINALS Thurs. 10 exercises, 1 hr 18 mins

Machine Ab Crunch	3x35 reps	rest: 60s
Weighted Side Bend	3x35 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 1&6 (E) LEGS Fri. 19 exercises, 1 hr 51 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Wall Calf Stretch	2x5 reps	rest: 60s
Band Seated Calf Stretch	2x5 reps	rest: 60s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s

*Week 1&6 (F) CARDIO/ABDOMINALS Sat. 10 exercises, 1 hr 9 mins

Plank	3x5 reps	rest: 60s
Side Bridge	6x5 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 2&7 (A) CHEST/BACK Mon. 15 exercises, 1 hr 29 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Pull-Up	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Dynamic Chest Stretch	1x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s

*Week 2&7 (B) CARDIO Tue. 10 exercises, 1 hr 15 mins

Toe Touches	3x35 reps	rest: 60s
Sit-Up	3x35 reps	rest: 60s
Step Machine	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 2&7 (C) ARMS/SHOULDERS Wed. 19 exercises, 2 hrs 3 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Seated Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 90s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Kneeling Forearm Stretch	1x5 reps	rest: 60s
Tricep Stretch	2x5 reps	rest: 60s
Bicep Stretch	1x1 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s

*Week 2&7 (D) CARDIO Thurs. 10 exercises, 1 hr 16 mins

Bench Weighted Decline Crunch	3x35 reps	rest: 60s
Weight Plate Rotation	3x35 reps	rest: 60s
Step Machine	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 2&7 (E) LEGS Fri. 19 exercises, 1 hr 54 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Deep Squat	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Wall Calf Stretch	2x5 reps	rest: 60s
Band Seated Calf Stretch	2x5 reps	rest: 60s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s

*Week 2&7 (F) CARDIO Sat. 10 exercises, 1 hr 9 mins

Plank	3x5 reps	rest: 60s
Side Bridge	6x5 reps	rest: 60s
Step Machine	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 3&8 (A) CHEST/BACK Mon. 15 exercises, 1 hr 31 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Chin-Up (Close Grip)	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dynamic Chest Stretch	1x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s

*Week 3&8 (B) CARDIO Tue. 10 exercises, 1 hr 13 mins

Scissor Kick	3x35 reps	rest: 60s
Crunch	3x35 reps	rest: 60s
Indoor Cycling	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 3&8 (C) ARMS/SHOULDERS Wed. 19 exercises, 2 hrs 4 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell Alternating Press (Palms In)	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 90s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Kneeling Forearm Stretch	1x5 reps	rest: 60s
Tricep Stretch	2x5 reps	rest: 60s
Bicep Stretch	1x1 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s

*Week 3&8 (D) CARDIO Thurs. 10 exercises, 1 hr 18 mins

Weighted Crunch	3x35 reps	rest: 60s
Dumbbell Side Bend	3x35 reps	rest: 60s
Indoor Cycling	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 3&8 (E) LEGS Fri. 19 exercises, 2 hrs 1 min

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Reverse Lunge	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Wall Calf Stretch	2x5 reps	rest: 60s
Band Seated Calf Stretch	2x5 reps	rest: 60s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s

*Week 3&8 (F) CARDIO Sat. 10 exercises, 1 hr 9 mins

Plank	3x5 reps	rest: 60s
Side Bridge	6x5 reps	rest: 60s
Indoor Cycling	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 4&9 (A) CHEST/BACK Mon. 15 exercises, 1 hr 30 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Gironda Sternum Pull-Up	3x10 reps	rest: 60s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 90s
Barbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell One-Arm Hammer Press	3x10 reps	rest: 60s
Cable Upper Chest Crossover	3x10 reps	rest: 60s
Dynamic Chest Stretch	1x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s

*Week 4&9 (B) CARDIO Tue. 15 exercises, 1 hr 32 mins

Air Bike	3x35 reps	rest: 60s
Decline Bench Leg Raise	3x35 reps	rest: 60s
Rowing	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 4&9 (C) ARMS/SHOULDERS Wed. 19 exercises, 2 hrs 3 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Smith Machine Shoulder Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Kettlebell Military Press	3x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 90s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Kneeling Forearm Stretch	1x5 reps	rest: 60s
Tricep Stretch	2x5 reps	rest: 60s
Bicep Stretch	1x1 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s

*Week 4&9 (D) CARDIO Thurs. 15 exercises, 1 hr 35 mins

Machine Ab Crunch	3x35 reps	rest: 60s
Weighted Side Bend	3x35 reps	rest: 60s
Rowing	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 4&9 (E) LEGS Fri. 19 exercises, 1 hr 58 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Deep Squat	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s
Wall Calf Stretch	2x5 reps	rest: 60s
Band Seated Calf Stretch	2x5 reps	rest: 60s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s

*Week 4&9 (F) CARDIO Sat. 15 exercises, 1 hr 27 mins

Plank	3x5 reps	rest: 60s
Side Bridge	6x5 reps	rest: 60s
Rowing	1x0 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 5&10 (A) CHEST/BACK Mon. 15 exercises, 1 hr 30 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Climber Pull-Up	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dynamic Chest Stretch	1x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Upper Back Stretch	1x1 reps	rest: 60s

*Week 5&10 (B) CARDIO Tue. 15 exercises, 1 hr 34 mins

V-Up	3x35 reps	rest: 60s
Alternating Floor Leg Raise	3x35 reps	rest: 60s
Swimming	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	2x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 5&10 (C) ARMS/SHOULDERS Wed. 19 exercises, 1 hr 59 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell See Saw Press	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 90s
Barbell Bicep Drag Curl	3x10 reps	rest: 60s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Kneeling Forearm Stretch	1x5 reps	rest: 60s
Tricep Stretch	1x5 reps	rest: 60s
Bicep Stretch	1x1 reps	rest: 60s
Shoulder Stretch	1x5 reps	rest: 60s

*Week 5&10 (D) CARDIO Thurs. 15 exercises, 1 hr 39 mins

Bench Weighted Decline Crunch	3x35 reps	rest: 60s
Dumbbell Side Bend	3x35 reps	rest: 60s
Swimming	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	2x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s

*Week 5&10 (E) LEGS Fri. 19 exercises, 1 hr 59 mins

Walking	1x0 reps	rest: 5s
Treadmill Running	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Single-Leg Squat	3x10 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Wall Calf Stretch	2x5 reps	rest: 60s
Band Seated Calf Stretch	2x5 reps	rest: 60s
Hip Stretch	2x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s

*Week 5&10 (F) CARDIO Sat. 15 exercises, 1 hr 28 mins

Plank	3x5 reps	rest: 60s
Side Bridge	6x5 reps	rest: 60s
Swimming	1x1 reps	rest: 30s
Hip Stretch	2x5 reps	rest: 60s
Shoulder Stretch	2x5 reps	rest: 60s
Back Bend	1x5 reps	rest: 60s
Seated Floor Hamstring Stretch	2x5 reps	rest: 60s
Quadricep Stretch	2x5 reps	rest: 60s
Standing Trunk Rotation	2x5 reps	rest: 60s
Back Stretch	1x5 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	2x5 reps	rest: 60s
Hamstring Stretch	2x5 reps	rest: 60s
Wide Leg Stretch	1x5 reps	rest: 60s
Locust Pose	1x5 reps	rest: 60s
Bow Pose	1x5 reps	rest: 60s