larrylance

May 22nd 2014

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Larrylance 7 Day A Week Cut-Up - Part 4

DOWNLOADS/VIEWS: 45/2127

RATING: 62 (FROM 6 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ok, I've been maintaining now time to see if I can really cut-up. Still doing the one muscle group a day, this really worked for me given the other body part time to rebuild. We start every work out with 10min of cardio to get started and the blood-flow then get to it.......

10mins Elliptical Training - Chest 11 exercises, 1 hr 14 mins

Elliptical Training	0x0 reps	rest: 10s
Cable Incline Fly (Stability Ball)	4x8 reps	rest: 30s
Cable Incline Press (Stability Ball)	4x8 reps	rest: 30s
Cable Chest Press (Supine Stability Ball)	4x8 reps	rest: 30s
Dumbbell Decline Press (Stability Ball)	4x8 reps	rest: 30s
Dumbbell Fly (Stability Ball)	4x8 reps	rest: 30s
Dumbbell Incline Hammer Press (Stability Ball)	4x8 reps	rest: 30s
Dumbbell Pullover on Stability Ball	4x8 reps	rest: 30s
Dumbbell One-Arm Pullover (Stability Ball)	4x8 reps	rest: 30s
Dumbbell Around the World	4x8 reps	rest: 30s
Stability Ball Push-Up	4x8 reps	rest: 30s

10mins Elliptical Training - Triceps 11 exercises, 1 hr 13 mins

Elliptical Training	0x0 reps	rest: 10s
Cable High Pulley Tricep Extension	4x8 reps	rest: 30s
Cable Kneeling Tricep Extension	4x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown	4x8 reps	rest: 30s
Cable Tricep Kickback (Reverse Grip)	4x8 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s
Cable One-Arm Tricep Extension	4x8 reps	rest: 30s
Machine Dip	4x8 reps	rest: 30s
Machine Assisted Dip	4x8 reps	rest: 30s

10mins Elliptical Training - Abs 11 exercises, 1 hr 8 mins

Elliptical Training	0x0 reps	rest: 5s
Cable Judo Flip	4x8 reps	rest: 30s
Cable One-Arm Side Bend	4x8 reps	rest: 30s
Cable Pallof Press with Rotation	4x8 reps	rest: 30s
Cable Side Bend	4x8 reps	rest: 30s
Cable Reverse Wood Chop	4x8 reps	rest: 30s
Cable Crunch Kneeling Rotation	4x8 reps	rest: 30s
Cable Kneeling Crunch	4x8 reps	rest: 30s
Dumbbell Rotational Decline Sit-Up	4x8 reps	rest: 30s
Machine Ab Crunch	4x8 reps	rest: 30s
Machine Ab Crunch	4x8 reps	rest: 30s

10mins Elliptical Training - Biceps & Forearms 11 exercises, 1 hr 13 mins

Elliptical Training	0x0 reps	rest: 10s
Barbell One-Arm Bicep Curl	4x8 reps	rest: 30s
Barbell Bicep Drag Curl	4x8 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 30s
Dumbbell High Curl	4x8 reps	rest: 30s
Cable Bicep Curl (Supine)	4x8 reps	rest: 30s
Cable Dual Overhead Curl (Stability Ball)	4x8 reps	rest: 30s
Cable Incline Bicep Curl	4x8 reps	rest: 30s
Cable Reverse Curl	4x8 reps	rest: 30s

10mins Elliptical Training - Legs 11 exercises, 1 hr 8 mins

Elliptical Training	0x0 reps	rest: 10s
Machine Hip Abduction	4x8 reps	rest: 30s
Machine Hip Adduction	4x8 reps	rest: 30s
Machine Seated Leg Curl	4x8 reps	rest: 30s
Machine Leg Extension	4x8 reps	rest: 30s
Machine Leg Curl (Prone)	4x8 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 30s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 30s
Calf Press On Leg Press	4x8 reps	rest: 30s
Machine Seated Calf Raise	4x8 reps	rest: 30s
Machine Calf Raise	4x8 reps	rest: 30s

10mins Elliptical Training - Shoulders 11 exercises, 1 hr 13 mins

Elliptical Training	0x0 reps	rest: 10s
Cable External Rotation	4x8 reps	rest: 30s
Cable Internal Rotation	4x8 reps	rest: 30s
Cable Front Raise	4x8 reps	rest: 30s
Cable Deltoid Raise	4x8 reps	rest: 30s
Cable Shrug	4x8 reps	rest: 30s
Cable Rear Lateral Raise	4x8 reps	rest: 30s
Cable Seated Shoulder Press	4x8 reps	rest: 30s
Machine Deltoid Raise	4x8 reps	rest: 30s
Machine Reverse Fly	4x8 reps	rest: 30s
Weight Plate Front Raise	4x8 reps	rest: 30s

10mins Elliptical Training - Back 11 exercises, 1 hr 7 mins

Elliptical Training	0x0 reps	rest: 5s
Chin-Up	4x8 reps	rest: 30s
Pull-Up (Hammer Grip)	4x8 reps	rest: 30s
Cable V-Bar Row	4x8 reps	rest: 30s
Cable Shoulder Extension	4x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 30s
Machine Reverse T Bar Row	4x8 reps	rest: 30s
Machine Back Extension	4x8 reps	rest: 30s