Adaptation Weeks 2 and 3
Cutting
Beginner
Body
Plan Details
The Adaptation Weeks 2 and 3 routine by rafaelesteves.costa is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
T - Mon, Wed, Fri B - Tue, Thu, Sat Abs - Each one per day Cardio - Choose one every day and avoid doing Spinning at same day that you do "B - Legs"
Routine detail
Mon
T - Chest/Triceps/Shoulers
Est. 56 min
7 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Raise
3 Sets x 15 Reps
Push-Up
5 Sets x 5 Reps
Tue
B - Back/Biceps/Forearms/Traps
Est. 73 min
9 exercises
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Shrug
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Any
Abs
Est. 42 min
3 exercises
Hundreds
5 Sets x 25 Reps
Oblique Crunch
5 Sets x 25 Reps
Bent Knee Hip Raise
5 Sets x 25 Reps
Any
C - Cardio
Est. 240 min
4 exercises
Walking
3 Sets
Elliptical Training
3 Sets
Road Cycling
3 Sets
Indoor Cycling
3 Sets
