Li Yang Firsr Month Oct 17

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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"

Chest, Abs, Cardio 10 exercises, 1 hr 50 mins

Dumbbell Bench Press	4x12 reps	rest: 40s
Dumbbell Incline Bench Press	4x12 reps	rest: 40s
Cable Cross-Over	4x12 reps	rest: 40s
Push-Up	4x12 reps	rest: 40s
Cable Kneeling Crunch	4x12 reps	rest: 40s
Crunch	4x12 reps	rest: 40s
Parallel Bar Hip Raise	4x12 reps	rest: 40s
Leg Pull-In	4x12 reps	rest: 40s
Plank	4x12 reps	rest: 40s
Walking	1x0 reps	rest: 40s

Legs, Biceps, Cardio 8 exercises, 1 hr 37 mins

Bodyweight Squat	4x12 reps	rest: 40s
Dumbbell Walking Lunge	4x12 reps	rest: 40s
Machine Hip Abduction	4x12 reps	rest: 40s
Machine Hip Adduction	4x12 reps	rest: 40s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 40s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 40s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 40s
Elliptical Training	1x0 reps	rest: 40s

Back, Lateral Abs, Cardio 8 exercises, 1 hr 34 mins

Cable Shoulder Extension	4x12 reps	rest: 40s
Cable One-Arm Rotational Row	4x12 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 40s
Assisted Hyperextension	4x12 reps	rest: 40s
Air Bike	4x12 reps	rest: 40s
Oblique Crunch	4x12 reps	rest: 40s
Stability Ball Trunk Rotation	4x12 reps	rest: 40s
Indoor Cycling	1x0 reps	rest: 40s

Shoulder, Triceps, Cardio 9 exercises, 1 hr 44 mins

Dumbbell One-Arm Front Raise	4x12 reps	rest: 40s
Dumbbell Lateral Raise	4x12 reps	rest: 40s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 40s
Weight Plate Shrug	4x12 reps	rest: 40s
Bench Dip	4x12 reps	rest: 40s
Dumbbell Tricep Extension	4x12 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 40s
Dumbbell Alternating Tricep Kickback	4x12 reps	rest: 40s
Recumbent Bike	1x0 reps	rest: 40s