Women's Depletion Circuit

DOWNLOADS/VIEWS: 170/7689

RATING: 70 (FROM 8 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for the people who are on a low carb type diet and want to reduce the carbs present even further by a method of depletion. using up the glycogen stores will allow you to burn alternate energy sources. Please note that you may feel lethargic on the low carb plus this high intensity workout.

it is a full body workout and hits all major muscles by the end of the week. Lift as heavy as you can so that by the final round you are going to failure

**** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren't tired or are up for cardio.

Full Body Day 1 12 exercises, 1 hr 20 mins

Machine Leg Extension	3x15 reps	rest: 0s
Machine Leg Press	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 0s
Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s
Decline Bench Leg Raise	3x15 reps	rest: 0s
Decline Bench Knee Raise	3x15 reps	rest: 60s

steady state cardio 0 exercises, 0 min

Full Body Day 2 11 exercises, 1 hr 19 mins

Barbell Lunge	3x15 reps	rest: 0s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Barbell Good Morning	3x15 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Barbell Preacher Curl	3x15 reps	rest: 0s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 0s
Cable Hip Abduction	3x15 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Parallel Bar Hip Flexion	3x15 reps	rest: 60s

Rest 0 exercises, 0 min

Full Body Day 3 11 exercises, 1 hr 17 mins

Barbell Squat	3x15 reps	rest: 0s
Dumbbell Lunge	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 0s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Preacher Curl Machine	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 0s
Barbell Shrug	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 0s
Single-Leg Glute Bridge	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s