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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...
Step Machine
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1x0 reps |
rest: 5s
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4x12 reps |
rest: 0s
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4x12 reps |
rest: 0s
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Parallel Bar Leg Raise
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3x12 reps |
rest: 0s
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Parallel Bar Hip Raise
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4x12 reps |
rest: 0s
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Smith Machine Bench Press
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6x8 reps |
rest: 0s
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Dumbbell Incline Bench Press
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5x8 reps |
rest: 0s
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Cable Cross-Over
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3x10 reps |
rest: 0s
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Cable Lower Chest Raise
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3x8 reps |
rest: 0s
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Machine Seated Leg Curl
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4x8 reps |
rest: 40s
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Elliptical Training
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1x0 reps |
rest: 10s
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Cable Rope Overhead Tricep Extension
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4x12 reps |
rest: 0s
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Cable Rope Deltoid Row
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4x12 reps |
rest: 0s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 0s
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Cable Shoulder Extension
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4x8 reps |
rest: 0s
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Cable V-Bar Row
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4x8 reps |
rest: 0s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x12 reps |
rest: 0s
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Cable Standing Row
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4x12 reps |
rest: 0s
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Machine Dip
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4x10 reps |
rest: 0s
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Machine Leg Press
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6x12 reps |
rest: 60s
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Calf Press On Leg Press
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6x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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3x8 reps |
rest: 0s
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3x8 reps |
rest: 0s
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Cable Kneeling Crunch
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4x15 reps |
rest: 0s
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Cable Side Bend
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4x12 reps |
rest: 0s
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Cable Lateral Raise
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4x10 reps |
rest: 0s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 0s
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Smith Machine Upright Row
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4x12 reps |
rest: 0s
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Barbell Seated Tricep Extension
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4x12 reps |
rest: 0s
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Barbell Behind the Back Shrug
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4x12 reps |
rest: 0s
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Weight Plate Front Raise
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4x12 reps |
rest: 0s
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Step Machine
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1x0 reps |
rest: 5s
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Dumbbell Alternating Tricep Kickback
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4x12 reps |
rest: 0s
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4x8 reps |
rest: 0s
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Cable One-Arm Lat Pulldown
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4x10 reps |
rest: 0s
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Dual Cable Triceps Extension
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5x10 reps |
rest: 0s
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Back Hyperextension
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5x10 reps |
rest: 0s
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Machine Lat Pulldown
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5x8 reps |
rest: 50s
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Machine Seated Row
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5x10 reps |
rest: 40s
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Leverage Machine High Row
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5x10 reps |
rest: 40s
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Elliptical Training
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1x0 reps |
rest: 5s
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Step Machine
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1x0 reps |
rest: 5s
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Dumbbell Rotational Curl
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4x8 reps |
rest: 0s
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Cable Rope Hammer Curl
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4x12 reps |
rest: 0s
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Cable One-Arm Rotational Row
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4x8 reps |
rest: 0s
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Cable One-Arm Reverse Curl
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3x8 reps |
rest: 0s
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Cable One-Arm Row
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3x8 reps |
rest: 0s
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Preacher Curl Machine
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4x15 reps |
rest: 0s
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Smith Machine Squat
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 10s
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