Workout_2014_6
Cutting
Intermediate
Dumbbell
Plan Details
The Workout_2014_6 routine by lauroernesto is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Incio treino: 17/11/2014 Final Treino: 09/01/2015
Routine detail
Mon
Costas, Biceps e ombro
Est. 78 min
12 exercises
pull 1
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Ez Bar Curl 21
4 Sets x 21 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Single plates Upright Rows
4 Sets x 12 Reps
Tue
Peito,Triceps e antebraço
Est. 76 min
12 exercises
pull up 2
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
4 Sets x 12 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Wed
Pernas
Est. 75 min
11 exercises
pull 3
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Walking
1 Set
Fri
Costas, Biceps e ombro
Est. 77 min
12 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Seated Good Morning
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Biceps com Barra H
5 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Fri
Peito,Triceps e antebraço
Est. 74 min
12 exercises
pull 5
5 Sets x 5 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Flat Bench Cable Flyes
3 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Overhead Tricep Extension w/ weight plate
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
