Kikikarmaslave

Jul 8th 2014

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Phat Girls Reduction

DOWNLOADS/VIEWS: 77/6342

RATING: 67 (FROM 15 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, Biceps & Upper Leg 16 exercises, 2 hrs 9 mins

Yoga	0x0 reps	rest: 5s
Machine Assisted Pull-Up	2x13 reps	rest: 60s
Barbell Deadlift	2x13 reps	rest: 60s
	1x35 reps	rest: 60s
Barbell Curl	2x13 reps	rest: 60s
Cable Rope Lat Pulldown	2x13 reps	rest: 60s
Cable Drag Curl	2x13 reps	rest: 60s
Bodyweight Squat	1x35 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
	1x50 reps	rest: 60s
Bodyweight Squat	1x35 reps	rest: 60s
Decline Bench Ab Reach	2x13 reps	rest: 60s
Walking	0x0 reps	rest: 45s

Chest, Triceps & Abs 17 exercises, 2 hrs 10 mins

Plank	2x1 reps	rest: 60s
Stability Ball Trunk Rotation	3x13 reps	rest: 60s
Sun Salutation	2x5 reps	rest: 60s
Stability Ball Stork Stance	2x3 reps	rest: 60s
Dumbbell Decline Bench Press	2x13 reps	rest: 60s
	1x50 reps	rest: 60s
Dumbbell Bench Press	2x13 reps	rest: 60s
Dumbbell Incline One-Arm Press	2x13 reps	rest: 60s
Cable Upper Chest Crossover	2x13 reps	rest: 60s
Machine Assisted Dip	2x13 reps	rest: 60s
	1x35 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	2x13 reps	rest: 60s
Bodyweight Squat	1x35 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x13 reps	rest: 60s
Bench Dip	2x13 reps	rest: 60s
Barbell Press Sit-Up	2x13 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 45s

Yoga or Pilates 2 exercises, 2 hrs 3 mins

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

F is for Fuck! 16 exercises, 2 hrs 7 mins

Plank	2x1 reps	rest: 60s
Stability Ball Trunk Rotation	2x13 reps	rest: 60s
Barbell Side Bend	2x13 reps	rest: 60s
Weighted Trunk Rotation	2x25 reps	rest: 60s
	1x50 reps	rest: 60s
Dumbbell Seated Arnold Press	2x13 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x13 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x13 reps	rest: 60s
Dumbbell Lateral Raise	2x13 reps	rest: 60s
Bodyweight Squat	1x35 reps	rest: 60s
Barbell Squat to Upright Row	2x13 reps	rest: 60s
Machine Leg Extension	2x13 reps	rest: 60s
Machine Leg Press	2x13 reps	rest: 60s
	1x50 reps	rest: 60s
Bodyweight Squat	1x35 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 45s

Kick Ass Cardio 10 exercises, 1 hr 29 mins