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Copy of Body for Life

ajhayes67

May 2nd 2024

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Copy of Body for Life

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Following the Body for Life schema

Rest 0 exercises, 0 min

Upper Body Workout 10 exercises, 48 mins

	Dumbbell Fly	5x12,10,8,6,12 reps	rest: 45s
	Barbell Bench Press	1x12 reps	rest: 90s
	Cable Elevated Row	5x12,10,8,6,12 reps	rest: 45s
	Machine Lat Pulldown	1x12 reps	rest: 90s
	Dumbbell Shoulder Shrug	5x12,10,8,6,12 reps	rest: 45s
	Dumbbell Lateral Raise	1x12 reps	rest: 90s
	Dumbbell Alternating Incline Curl	5x12,10,8,6,12 reps	rest: 45s
	EZ Bar Curl	1x12 reps	rest: 90s
	Dumbbell Tricep Extension (Supine)	5x12,10,8,6,12 reps	rest: 45s
	Cable Tricep Pushdown (V-Bar)	1x12 reps	rest: 90s

Cardiovascular 10 exercises, 1 hr 33 mins

	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 2s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	1x0 reps	rest: 60s

Lower Body 8 exercises, 37 mins

	Machine Leg Press	5x12,10,8,6,12 reps	rest: 45s
	Machine Leg Extension	1x12 reps	rest: 90s
	Machine Leg Curl (Prone)	5x12,10,8,6,12 reps	rest: 45s
	Dumbbell Walking Lunge	1x12 reps	rest: 90s
	Calf Press On Leg Press	5x12,10,8,6,12 reps	rest: 45s
	Dumbbell Seated Calf Raise	1x12 reps	rest: 90s
	Crunch	5x12,10,8,6,12 reps	rest: 45s
	Bent Knee Hip Raise	1x12 reps	rest: 90s

Cardiovascular 10 exercises, 35 mins

	Stationary Bike	3x0 reps	rest: 2s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 2s
	Stationary Bike	3x0 reps	rest: 1s

Upper Body Workout 10 exercises, 48 mins

	Dumbbell Fly	5x12,10,8,6,12 reps	rest: 45s
	Barbell Bench Press	1x12 reps	rest: 90s
	Cable Elevated Row	5x12,10,8,6,12 reps	rest: 45s
	Machine Lat Pulldown	1x12 reps	rest: 90s
	Dumbbell Shoulder Shrug	5x12,10,8,6,12 reps	rest: 45s
	Dumbbell Lateral Raise	1x12 reps	rest: 90s
	Dumbbell Alternating Incline Curl	5x12,10,8,6,12 reps	rest: 45s
	EZ Bar Curl	1x12 reps	rest: 90s
	Dumbbell Tricep Extension (Supine)	5x12,10,8,6,12 reps	rest: 45s
	Cable Tricep Pushdown (V-Bar)	1x12 reps	rest: 90s

Cardiovascular 10 exercises, 35 mins

	Stationary Bike	3x0 reps	rest: 2s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 1s
	Stationary Bike	3x0 reps	rest: 3s
	Stationary Bike	3x0 reps	rest: 2s
	Stationary Bike	3x0 reps	rest: 1s

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