skilzzy

Sep 24th 2017

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Karwan 03-06 plan.

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

CHEST/TRICEPS/mage/cardio 9 exercises, 1 hr 1 min

RYGG/BICEPS/FORARMER/MAGE/CARDIO 13 exercises, 1 hr 39 mins

Back Hyperextension	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15,12,12,10 reps	rest: 60s
Cable Seated Row	3x15,12,10 reps	rest: 60s
Pull-Up	3x00 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x15,12,10 reps	rest: 60s
EZ Bar Curl	4x15,12,10,10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x15,12,10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	4x10 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Step Machine	4x10 reps	rest: 20s

BEIN/SKULDRE/mage 12 exercises, 1 hr 42 mins

BRYST/triceps/mage/cardio 10 exercises, 1 hr 38 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Walking	4x10 reps	rest: 20s

rygg/biceps/cardio/mage 13 exercises, 1 hr 57 mins

Back Hyperextension	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Step Machine	4x10 reps	rest: 25s