Adam0041
Rotating 12 Hour Shifts
AUTOPLAY
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Rotating 12 Hour Shifts routine by Adam0041 is a 8 day workout plan. It is a intermediate level plan to achieve cutting fitness goals.
Plan Description
Based on a 2-2-3 12 hour work pattern which allows only 7 days to workout over a 2 week period with ...
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Any
Chest and Back
Est time: 149 min
20 exercises
Crunch
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Cable One-Arm Side Bend
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:15
Cable Side Bend
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:15
Cable Wood Chop
Abs
Sets
1
Reps
20
Interval
00:00
Rest Time
00:15
Machine Back Extension
Back
Sets
1
Reps
20
Interval
00:00
Rest Time
03:00
Dumbbell Bench Press
Chest
Sets
3
Reps
14
Interval
00:00
Rest Time
00:15
Smith Machine Deadlift
Back
Sets
3
Reps
14
Interval
00:00
Rest Time
00:30
Rest
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
04:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
14
Interval
00:00
Rest Time
00:15
T Bar Row
Back
Sets
3
Reps
14
Interval
00:00
Rest Time
01:00
Rest
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
04:00
Dumbbell Decline Press
Chest
Sets
3
Reps
14
Interval
00:00
Rest Time
00:15
Cable Front Lat Pulldown (Close Grip)
Back
Sets
3
Reps
14
Interval
00:00
Rest Time
01:00
Rest
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
04:00
Cable Seated Row
Back
Sets
3
Reps
14
Interval
00:00
Rest Time
00:15
Dumbbell Pullover
Chest
Sets
3
Reps
14
Interval
00:00
Rest Time
01:00
Rest
Abs
Sets
1
Reps
10
Interval
00:00
Rest Time
04:00
Cable Mid Chest Crossover
Chest
Sets
3
Reps
14
Interval
00:00
Rest Time
01:00
Rest
Abs
Sets
1
Reps
8
Interval
00:00
Rest Time
04:00
Walking
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:30
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