Li Yang Firsr Month Oct 17
Cutting
Beginner
Dumbbell
Plan Details
The Li Yang Firsr Month Oct 17 routine by paulablancohdez is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
4 workouts All exercises 2 series of 15 reps and 2 series of 12 reps (with a little more weight) Rest between exercises 2' Rest between series 40"
Routine detail
Day 1
Chest, Abs, Cardio
Est. 110 min
10 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Leg Pull-In
4 Sets x 12 Reps
Plank
4 Sets
Walking
1 Set
Day 2
Legs, Biceps, Cardio
Est. 98 min
8 exercises
Bodyweight Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 3
Back, Lateral Abs, Cardio
Est. 95 min
8 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Oblique Crunch
4 Sets x 12 Reps
Stability Ball Trunk Rotation
4 Sets x 12 Reps
Indoor Cycling
1 Set
Day 4
Shoulder, Triceps, Cardio
Est. 105 min
9 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Recumbent Bike
1 Set
