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Deployed 1 hr gym routines

stevengrush

Oct 1st 2017

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Deployed 1 hr gym routines

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Cardio 9 exercises, 2 hrs 28 mins

	Barbell Bench Press	5x5 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Barbell Decline Bench Press	5x5 reps	rest: 60s
	Cable Cross-Over	3x10 reps	rest: 60s
	Barbell Incline Bench Press	5x5 reps	rest: 60s
	Dumbbell Pullover	3x10 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
	Elliptical Training	0x0 reps	rest: 30s
	Treadmill Running	1x0 reps	rest: 60s

Legs & Cardio 8 exercises, 1 hr 34 mins

	Bodyweight Walking Lunge	3x15 reps	rest: 60s
	Bodyweight Step-Up	3x15 reps	rest: 60s
	Forward Step-Up	3x15 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Crunch	3x15 reps	rest: 60s
	Rotational Crunch	3x15 reps	rest: 60s
	Bench Crunch	3x15 reps	rest: 60s
	Indoor Cycling	0x0 reps	rest: 40s

Back / Shoulders & Cardio 14 exercises, 4 hrs 0 min

	Machine Assisted Pull-Up	5x5 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 60s
	Machine Lat Pulldown	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Back Hyperextension	3x20 reps	rest: 60s
	Cable Upright Row	3x10 reps	rest: 60s
	Cable Front Raise	3x10 reps	rest: 60s
	Cable Deltoid Raise	3x10 reps	rest: 60s
	Cable Internal Rotation	3x10 reps	rest: 60s
	Cable External Rotation	3x10 reps	rest: 60s
	Rowing	0x0 reps	rest: 40s
	Stationary Bike	1x0 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Arms & Cardio 9 exercises, 1 hr 54 mins

	Barbell Preacher Curl	3x8 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	Machine Tricep Extension	3x10 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Elliptical Training	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

Heavy Cardio & Abs 8 exercises, 2 hrs 38 mins

	Elliptical Training	1x0 reps	rest: 60s
	Rotational Crunch	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Oblique Crunch	3x8 reps	rest: 60s
	Sit-Up	3x8 reps	rest: 60s
	Bench Crunch	3x8 reps	rest: 60s
	Stability Ball Crunch	3x8 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Rest 0 exercises, 0 min

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