yuan

Mar 5th 2023

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Everyday (Short Workout)

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ok, my 7Day a week one body part cut-up-Part 4 was great. Yielded great results still focusing on one body part a day. This workout got me super cut and ready for my show that I did, Top 7 out of 35 is not bad for my first show. You will notice that I keep my same body parts on the same day but change the exercises that I do to trick the muscles. Part 5 is really focused on defining my definition and tightening up for my next show in April of 2015... Remember if you want good results you can't just workout you also need to eat clean..... If you wonder how I eat find me on MyFitnessPal I log everything !!!!! Username: Larrylance1 Remember 7Days a week may seem like a lot of time to workout but if you follow the app correctly you shouldn't be in the GYM for more then 1hr...

Chest 11 exercises, 59 mins

Step Machine	1x0 reps	rest: 5s
	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Parallel Bar Leg Raise	3x12 reps	rest: 0s
Parallel Bar Hip Raise	4x12 reps	rest: 0s
Smith Machine Bench Press	6x8 reps	rest: 0s
Dumbbell Incline Bench Press	5x8 reps	rest: 0s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Lower Chest Raise	3x8 reps	rest: 0s
Machine Seated Leg Curl	4x8 reps	rest: 40s
Elliptical Training	1x0 reps	rest: 10s

Triceps & Upper Back 11 exercises, 2 hrs 2 mins

Cable Rope Overhead Tricep Extension	4x12 reps	rest: 0s
Cable Rope Deltoid Row	4x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 0s
Cable Shoulder Extension	4x8 reps	rest: 0s
Cable V-Bar Row	4x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 0s
Cable Standing Row	4x12 reps	rest: 0s
Machine Dip	4x10 reps	rest: 0s
Machine Leg Press	6x12 reps	rest: 60s
Calf Press On Leg Press	6x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Shoulders 10 exercises, 48 mins

	3x8 reps	rest: 0s
	3x8 reps	rest: 0s
Cable Kneeling Crunch	4x15 reps	rest: 0s
Cable Side Bend	4x12 reps	rest: 0s
Cable Lateral Raise	4x10 reps	rest: 0s
Smith Machine Shoulder Press	4x8 reps	rest: 0s
Smith Machine Upright Row	4x12 reps	rest: 0s
Barbell Seated Tricep Extension	4x12 reps	rest: 0s
Barbell Behind the Back Shrug	4x12 reps	rest: 0s
Weight Plate Front Raise	4x12 reps	rest: 0s

Back Lats & Lower 10 exercises, 1 hr 5 mins

Step Machine	1x0 reps	rest: 5s
Dumbbell Alternating Tricep Kickback	4x12 reps	rest: 0s
	4x8 reps	rest: 0s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 0s
Dual Cable Triceps Extension	5x10 reps	rest: 0s
Back Hyperextension	5x10 reps	rest: 0s
Machine Lat Pulldown	5x8 reps	rest: 50s
Machine Seated Row	5x10 reps	rest: 40s
Leverage Machine High Row	5x10 reps	rest: 40s
Elliptical Training	1x0 reps	rest: 5s

Biceps 10 exercises, 59 mins

Step Machine	1x0 reps	rest: 5s
Dumbbell Rotational Curl	4x8 reps	rest: 0s
Cable Rope Hammer Curl	4x12 reps	rest: 0s
Cable One-Arm Rotational Row	4x8 reps	rest: 0s
Cable One-Arm Reverse Curl	3x8 reps	rest: 0s
Cable One-Arm Row	3x8 reps	rest: 0s
Preacher Curl Machine	4x15 reps	rest: 0s
Smith Machine Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 10s