nvonequa

Sep 22nd 2018

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Phase One

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

#chest/triceps 6 exercises, 1 hr 23 mins

#Back/ Biceps 7 exercises, 1 hr 16 mins

#Legs/ Calves 7 exercises, 1 hr 45 mins

#Shoulder/ Abs 9 exercises, 1 hr 59 mins

Elliptical Training	1x0 reps	rest: 60s
Dumbbell Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x15 reps	rest: 60s
Bench Leg Raise (Supine)	3x12 reps	rest: 60s
Seated Leg Tuck	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Flexion	3x12 reps	rest: 60s

#chest/triceps 9 exercises, 1 hr 29 mins

#Back/ Biceps 7 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Pulldown Bicep Curl	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x12 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s

#Legs/ Calves 6 exercises, 43 mins

#Shoulder/ Abs 6 exercises, 42 mins

Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Deltoid Raise	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Stability Ball Crunch	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 60s

#Legs 9 exercises, 2 hrs 53 mins

Elliptical Training	1x0 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Walking	1x0 reps	rest: 60s

#Back/ Biceps 8 exercises, 1 hr 20 mins

Elliptical Training	1x0 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s

#Chest/ Triceps 11 exercises, 1 hr 43 mins

Elliptical Training	1x0 reps	rest: 30s
Push-Up	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s

#Legs 7 exercises, 55 mins

Machine Leg Extension	3x12 reps	rest: 60s
Barbell Squat (Wide Stance)	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s

#Shoulders/ Abs 10 exercises, 1 hr 33 mins

Elliptical Training	1x0 reps	rest: 30s
Dumbbell Shoulder Press (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Flexion	3x12 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s

#Legs 7 exercises, 54 mins

Machine Leg Extension	3x12 reps	rest: 60s
Barbell Squat (Wide Stance)	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s

#Back/ Biceps 8 exercises, 56 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Weighted Trunk Rotation	3x15 reps	rest: 60s

#Chest/ Triceps 9 exercises, 1 hr 5 mins

Push-Up	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x15 reps	rest: 60s

#Legs 7 exercises, 54 mins

Machine Leg Extension	3x12 reps	rest: 60s
Barbell Squat (Wide Stance)	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s

#Shoulders/ Abs 9 exercises, 1 hr 2 mins

Dumbbell Shoulder Press (Reverse Grip)	3x10 reps	rest: 60s
Cable Rear Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Flexion	3x12 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s