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Alexis Contreras 4 day split

michaelway98

Feb 1st 2018

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Alexis Contreras 4 day split

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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

workout plan for toning.

Day 1
Day 2
Day 3
Day 4

Legs/Glutes/Abs 12 exercises, 1 hr 9 mins

	Bodyweight Lunge	3x8 reps	rest: 45s
	Machine Leg Press	4x10 reps	rest: 45s
	Machine Leg Extension	4x12 reps	rest: 45s
	Machine Leg Curl (Prone)	4x12 reps	rest: 45s
	Cable Pull Through	4x12 reps	rest: 45s
	Barbell Hip Thrust	4x8 reps	rest: 45s
	Glute Kickback	3x10 reps	rest: 40s
	Crunch	3x7 reps	rest: 5s
	Leg Raise	3x7 reps	rest: 5s
	Sit-Up	3x7 reps	rest: 5s
	Toe Touches	3x7 reps	rest: 5s
	Air Bike	3x7 reps	rest: 80s

Back and Cardio 6 exercises, 1 hr 0 min

	Machine Assisted Pull-Up	3x8 reps	rest: 50s
	Machine Lat Pulldown	3x12 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Barbell Bent-Over Row	4x8 reps	rest: 60s
	Back Hyperextension	4x10 reps	rest: 60s
	Step Machine	1x0 reps	rest: 20s

Arms/Endurance/Abs (obliques/core strength) 11 exercises, 57 mins

	Cable Bicep Curl	3x10 reps	rest: 40s
	Dumbbell Bicep Curl	4x10 reps	rest: 5s
	Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
	Cable Shoulder Extension	4x8 reps	rest: 45s
	Bench Dip	3x8 reps	rest: 60s
	Jump Rope	1x0 reps	rest: 5s
	Crunch	3x7 reps	rest: 5s
	Leg Raise	3x7 reps	rest: 5s
	Sit-Up	3x7 reps	rest: 5s
	Toe Touches	3x7 reps	rest: 5s
	Air Bike	3x5 reps	rest: 80s

Shoulders/Hips/Cardio 8 exercises, 48 mins

	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Cable Rope Deltoid Row	3x8 reps	rest: 60s
	Hip Flexor Stretch	3x8 reps	rest: 60s
	Hip Flexor Stretch	3x8 reps	rest: 60s
	Side-Lying Hip Flexor	3x8 reps	rest: 60s
	Side-Lying Hip Flexor	3x8 reps	rest: 60s

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