Stormless

Nov 20th 2016

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Stormless routine

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

24 day rotation

Chest, Triceps, Shoulders, Cardio 7 exercises, 1 hr 40 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Back, Biceps, Abs, Cardio 7 exercises, 1 hr 43 mins

Chin-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Upward Chop	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Legs, Shoulders, Forearms 9 exercises, 2 hrs 48 mins

Wrist Roller	3x10 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x10 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 60s

Chest, Triceps, Abs, Cardio 8 exercises, 2 hrs 43 mins

Barbell Bench Press	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Rowing	3x10 reps	rest: 60s

Back, Biceps, Shoulders, Cardio 7 exercises, 1 hr 40 mins

Pull-Up	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Legs, Forearms, Abs 11 exercises, 2 hrs 7 mins

Barbell Deadlift	3x10 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x10 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x10 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Cable Wrist Curl	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Cable Wrist Curl (Reverse Grip)	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Chest, Triceps, Shoulders, Cardio 10 exercises, 2 hrs 3 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Smith Machine Decline Bench Press	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s

Back, Biceps, Abs, Cardio 9 exercises, 1 hr 56 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Cable Standing Curl	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Legs, Shoulders, Forearms 7 exercises, 1 hr 41 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Chest, Triceps, Abs, Cardio 8 exercises, 1 hr 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Decline Reverse Crunch	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s
Cable Judo Flip	3x8 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 60s

Back, Biceps, Shoulders, Cardio 7 exercises, 1 hr 41 mins

Pull-Up	3x8 reps	rest: 60s
Cable Rope Row to Neck	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Legs, Forearms, Abs 10 exercises, 3 hrs 48 mins

	3x8 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Neutral Grip)	3x8 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Recumbent Bike	3x10 reps	rest: 60s

Chest, Triceps, Shoulders, Cardio 8 exercises, 2 hrs 43 mins

Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Elevated Push-Up	3x10 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Rowing	3x10 reps	rest: 60s

Back, Biceps, Abs, Cardio 8 exercises, 1 hr 46 mins

Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Dumbbell Incline Spider Curl	3x8 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	3x8 reps	rest: 60s
Step Machine	3x10 reps	rest: 60s

Legs, Shoulders, Forearms 11 exercises, 3 hrs 58 mins

Dumbbell Iron Cross	3x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Wrist Roller	3x10 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x8 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Dumbbell Supination (Side-Lying)	3x8 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Recumbent Bike	3x10 reps	rest: 60s

Chest, Triceps, Abs, Cardio 8 exercises, 2 hrs 43 mins

Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Step Machine	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Back, Biceps, Shoulders, Cardio 7 exercises, 1 hr 42 mins

Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x10 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
Dumbbell Reverse Fly with External Rotation	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Legs, Forearms, Abs 7 exercises, 45 mins

Barbell Deadlift	3x10 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x10 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s

Chest, Triceps, Shoulders, Cardio 8 exercises, 2 hrs 44 mins

Smith Machine Decline Bench Press	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Machine Inner Chest Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Tricep Push-Up	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Elliptical Training	3x10 reps	rest: 60s

Back, Biceps, Abs, Cardio 8 exercises, 1 hr 47 mins

Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Cable One-Arm Concentration Curl	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Legs, Shoulders, Forearms 9 exercises, 59 mins

Cable Leg Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Press (Palms In)	3x10 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable Wrist Curl	3x10 reps	rest: 60s
Cable Wrist Curl (Reverse Grip)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

Chest, Triceps, Abs, Cardio 7 exercises, 1 hr 41 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Bench Leg Pull-In	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Hanging Pike	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s

Back, Biceps, Shoulders, Cardio 10 exercises, 2 hrs 56 mins

Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Cambered Row (Prone)	3x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x10 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x8 reps	rest: 60s
Smith Machine Good Morning	3x10 reps	rest: 60s
Treadmill Running	3x10 reps	rest: 60s
Step Machine	3x10 reps	rest: 60s

Legs, Forearms, Abs 10 exercises, 1 hr 7 mins

Barbell One-Arm Side Deadlift	3x8 reps	rest: 60s
Barbell Press Sit-Up	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Decline Bench Leg Raise	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s