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45 minutes of cardio before every workout. I have listed the elliptical. I perform my elliptical workout on the interval setting. Feel free to change the cardio portion to whatever you like as long as it is performed moderate to high intensity for a solid 45 minutes.
Weight portion: There will be 3 sets of 8-10 reps each exercise.
Start first set with a heavy-comfortable weight and increase weight with each following set. The goal is exhaustion by the last rep.
Pattern I will be following is 1 day on-1 day off-2 days on-1 day off-2 days on. so 1-0-2-0-2
This is a 5 week routine.
This is for cutting fat and building lean muscle.
Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Indoor Cycling
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1x0 reps |
rest: 10s
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Barbell Squat
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3x8 reps |
rest: 90s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 30s
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Treadmill Running
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1x0 reps |
rest: 10s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Dumbbell Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 15s
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Treadmill Running
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1x0 reps |
rest: 5s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Calf Raise
|
3x8 reps |
rest: 60s
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Treadmill Running
|
1x0 reps |
rest: 25s
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