Shuroq Plan

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A simple workout for the beginner BEASTMODERs. It is a simple yet challenging workout to focus on balance, toning, and stamina. Enjoy the fruits of your labor.

Monday
Tuesday
Wednesday
Sunday

Cardio/Upper Body 10 exercises, 1 hr 26 mins

Elliptical Training	0x0 reps	rest: 15s
Step Machine	0x0 reps	rest: 5s
Machine Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Walking	1x0 reps	rest: 15s

Cardio/Core 8 exercises, 1 hr 14 mins

Rowing	0x0 reps	rest: 15s
Machine Ab Crunch	3x15 reps	rest: 60s
Weighted Side Bend	3x12 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Plank	3x8 reps	rest: 30s
Weight Plate Russian Twist	3x30 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 10s
Walking	1x0 reps	rest: 10s

Cardio/Lower Body 11 exercises, 1 hr 25 mins

Stationary Bike	1x0 reps	rest: 15s
Dumbbell Deadlift	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Prisoner Squat	3x10 reps	rest: 60s
Bodyweight Lunge	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Glute Kickback	3x10 reps	rest: 60s
Walking	0x0 reps	rest: 5s