Kikikarmaslave

Mar 25th 2014

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Phat Girls Reduction

DOWNLOADS/VIEWS: 37/3294

RATING: 69 (FROM 4 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Biceps 15 exercises, 1 hr 8 mins

Yoga	0x0 reps	rest: 5s
Machine Assisted Pull-Up	2x13 reps	rest: 0s
Barbell Deadlift	2x13 reps	rest: 0s
	1x10 reps	rest: 60s
Barbell Curl	2x13 reps	rest: 0s
Cable Rope Lat Pulldown	2x13 reps	rest: 0s
Cable Drag Curl	2x13 reps	rest: 0s
Cable Kneeling Crunch	2x13 reps	rest: 60s
Bodyweight Squat	1x25 reps	rest: 60s
Hanging Leg Raise	2x13 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x13 reps	rest: 60s
Air Bike	2x50 reps	rest: 60s
Abdominal Pendulum	2x8 reps	rest: 60s
	1x10 reps	rest: 60s
Bodyweight Squat	1x25 reps	rest: 60s

Chest and Triceps 15 exercises, 55 mins

Plank	2x1 reps	rest: 30s
Stability Ball Trunk Rotation	3x13 reps	rest: 60s
Sun Salutation	1x3 reps	rest: 60s
Stability Ball Stork Stance	1x8 reps	rest: 60s
Dumbbell Decline Bench Press	2x13 reps	rest: 0s
	1x25 reps	rest: 0s
Dumbbell Bench Press	2x13 reps	rest: 0s
Dumbbell Incline One-Arm Press	2x13 reps	rest: 0s
Cable Upper Chest Crossover	2x13 reps	rest: 0s
Machine Assisted Dip	2x13 reps	rest: 0s
	1x25 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	2x13 reps	rest: 0s
Bodyweight Squat	1x25 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	2x13 reps	rest: 0s
Bench Dip	2x13 reps	rest: 0s

Yoga or Pilates 2 exercises, 2 hrs 3 mins

	Yoga	1x0 reps	rest: 60s
	Pilates	1x0 reps	rest: 60s

Legs & Abs 16 exercises, 1 hr 11 mins

F is for Fuck! 14 exercises, 53 mins

Plank	2x1 reps	rest: 60s
Barbell Side Bend	2x13 reps	rest: 0s
Weighted Trunk Rotation	2x25 reps	rest: 0s
	1x25 reps	rest: 60s
Dumbbell Seated Arnold Press	2x13 reps	rest: 0s
Dumbbell Seated Shoulder Press	2x13 reps	rest: 0s
Dumbbell One-Arm Front Raise	2x13 reps	rest: 0s
Dumbbell Lateral Raise	2x13 reps	rest: 0s
Bodyweight Squat	1x25 reps	rest: 60s
Barbell Squat to Upright Row	2x13 reps	rest: 0s
Machine Leg Extension	2x13 reps	rest: 0s
Machine Leg Press	2x13 reps	rest: 0s
	1x25 reps	rest: 60s
Bodyweight Squat	1x25 reps	rest: 60s

Kick Ass Cardio 9 exercises, 1 hr 14 mins