Larrylance 7Day A Week One Body Part Cut-up-Part 5
Cutting
Advanced
Machine strength
Plan Details
The Larrylance 7Day A Week One Body Part Cut-up-Part 5 routine by larrylance is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Ok, my 7Day a week one body part cut-up-Part 4 was great. Yielded great results still focusing on one body part a day. This workout got me super cut and ready for my show that I did, Top 7 out of 35 is not bad for my first show. You will notice that I keep my same body parts on the same day but change the exercises that I do to trick the muscles. Part 5 is really focused on defining my definition and tightening up for my next show in April of 2015... Remember if you want good results you can't just workout you also need to eat clean..... If you wonder how I eat find me on MyFitnessPal I log everything !!!!! Username: Larrylance1 Remember 7Days a week may seem like a lot of time to workout but if you follow the app correctly you shouldn't be in the GYM for more then 1hr...
Routine detail
Mon
10min Elliptical Training - Chest
Est. 84 min
11 exercises
Elliptical Training
1 Set
Machine Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Elevated Push-Up
4 Sets x 10 Reps
Tue
10mins Elliptical Training - Triceps
Est. 82 min
11 exercises
Elliptical Training
1 Set
Dip
2 Sets x 16 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Kneeling Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10 Reps
Wed
5min Elliptical Training - Abs
Est. 72 min
11 exercises
Elliptical Training
1 Set
Machine Ab Crunch
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable One-Arm Side Bend
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Cable Crunch
4 Sets x 10 Reps
Cable Upward Chop
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Knee Raise Rotation
4 Sets x 10 Reps
Thu
10mins Elliptical Training - Biceps
Est. 82 min
11 exercises
Elliptical Training
1 Set
Barbell One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Cable Drag Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Fri
5min Step Machine - Legs
Est. 69 min
11 exercises
Step Machine
1 Set
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Sat
10min Elliptical Training - Shoulders
Est. 82 min
11 exercises
Elliptical Training
1 Set
Dumbbell Seated Front Raise (Hammer)
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable Front Raise Reverse Grip
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Sun
5min Elliptical Training - Back
Est. 76 min
11 exercises
Elliptical Training
1 Set
Pull-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
