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Wedding bod

geosoljah

Feb 13th 2018

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Wedding bod

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2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Arms 12 exercises, 1 hr 18 mins

	Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s

Chest and Back 11 exercises, 1 hr 11 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s

Legs 8 exercises, 50 mins

	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s

Cardio and Abs 9 exercises, 4 hrs 0 min

	Treadmill Running	1x0 reps	rest: 60s
	Elliptical Training	1x0 reps	rest: 60s
	Stationary Bike	1x0 reps	rest: 60s
	Walking	1x0 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Oblique Crunch	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

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