Fgroia

Jul 4th 2014

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EXTREME CUT

DOWNLOADS/VIEWS: 121/6083

RATING: 74 (FROM 10 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A workout to lose fat, maintaning the muscles integrity.

Peito Biceps Abs 10 exercises, 1 hr 8 mins

Barbell Incline Bench Press	4x12,10,10,8 reps	rest: 90s
Barbell Bench Press	4x12,10,10,8 reps	rest: 90s
Dumbbell Fly	4x12,10,10,8 reps	rest: 90s
Barbell Decline Bench Press	4x12,10,10,8 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x15,10,8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x15,10,8 reps	rest: 90s
EZ Bar Seated Curl (Close Grip)	3x15,10,8 reps	rest: 90s
Dumbbell Hammer Curl	3x15,10,8 reps	rest: 90s
Barbell Shrug	4x3,25,20,15 reps	rest: 10s
Leg Raise	4x30,25,20,15 reps	rest: 120s

Quadriceps Femoral Gemeo 8 exercises, 1 hr 37 mins

Dorsal Triceps Abs 12 exercises, 1 hr 51 mins

Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 90s
T Bar Row	4x12,12,10,8 reps	rest: 90s
Barbell Bent-Over Row	4x12,10,10,8 reps	rest: 90s
	3x15,10,10 reps	rest: 90s
Barbell Deadlift	4x10,8,6,4 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15,15,15,15 reps	rest: 75s
EZ Bar Tricep Extension (Close Grip)	4x15,12,10,10 reps	rest: 75s
Dumbbell Seated Tricep Press	4x15,12,10,10 reps	rest: 75s
Dumbbell Shoulder Shrug	4x30,25,20,15 reps	rest: 10s
	4x3,25,20,15 reps	rest: 10s
Leg Raise	4x30,25,20,15 reps	rest: 120s
Elliptical Training	1x1 reps	rest: 35s

Ombros Trapezios Gemeos 8 exercises, 1 hr 35 mins

Dumbbell Seated Shoulder Press	3x15,12,10 reps	rest: 90s
Smith Machine Shoulder Press	4x15,12,10,8 reps	rest: 90s
Dumbbell Lateral Raise (Stability Ball)	4x12,12,12,12 reps	rest: 90s
Dumbbell Seated Bent-Over Reverse Fly	4x12,12,12,12 reps	rest: 90s
Dumbbell Shoulder Shrug	4x20,15,15,12 reps	rest: 90s
Barbell Behind the Back Shrug	4x15,15,15,15 reps	rest: 90s
Machine Seated Calf Raise	6x20,20,20,20 reps	rest: 120s
Elliptical Training	1x1 reps	rest: 35s

Bicep Tricep 9 exercises, 1 hr 29 mins

EZ Bar Curl	3x15,12,10 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x15,12,10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x15,12,10 reps	rest: 90s
EZ Bar Tricep Extension (Close Grip)	3x15,12,10 reps	rest: 90s
EZ Bar Seated Curl (Close Grip)	3x15,12,10 reps	rest: 90s
Weighted Bench Dip	3x15,12,10 reps	rest: 90s
Dumbbell Seated Alternating Hammer Curl	3x0 reps	rest: 120s
Dumbbell Alternating Tricep Kickback	3x0 reps	rest: 120s
Elliptical Training	1x1 reps	rest: 35s