pgalvin

Sep 18th 2017

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Aesthetic Training Program

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0 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Overall Body Shaping

Legs 8 exercises, 52 mins

Chest 7 exercises, 46 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Plyo Push-Up	3x8 reps	rest: 60s

Back 7 exercises, 45 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Shoulders 7 exercises, 45 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s

Abs 5 exercises, 31 mins

Arms 10 exercises, 1 hr 6 mins

Barbell Curl	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s