Superwoman transformation

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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

This program is to help you get your bikini summer body ready

Nutrition
In order to do you need to follow a nutrition plan that will help you loose fat.
In order to do you need to be at -10% cals of your TDEE with 45% protein, 35% Carbohydrates and 20% fats.

Training
MONDAY: Legs and Abs
TUESDAY: Rest day
WEDNESDAY: Chest and Biceps
THURSDAY: Glutes and Abs
FRIDAY: Rest Day
SATURDAY: Back, Shoulders and Triceps
SUNDAY: Active rest

Legs/Abs 10 exercises, 1 hr 9 mins

Step Machine	1x0 reps	rest: 5s
Dumbbell Plie Squat	4x25,20,15,10 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x10,15,20,25 reps	rest: 30s
Machine Seated Leg Curl	4x25,20,15,10 reps	rest: 30s
Cable Hip Abduction	3x30 reps	rest: 30s
Machine Calf Raise	4x25,20,15,10 reps	rest: 30s
Bench Weighted Decline Crunch	3x20,15,10 reps	rest: 30s
Machine Ab Crunch	3x10,15,20 reps	rest: 30s
Mountain Climber	3x15 reps	rest: 30s
Step Machine	1x0 reps	rest: 25s

Rest Day 0 exercises, 0 min

Chest/Biceps 11 exercises, 1 hr 29 mins

Machine Bench Press	4x20,15,10,10 reps	rest: 45s
Dumbbell Incline Bench Press	4x20,15,10,10 reps	rest: 48s
Dumbbell Incline Fly	3x15,10,10 reps	rest: 30s
Machine Dip	3x15 reps	rest: 30s
Dumbbell Incline Curl	3x15 reps	rest: 30s
Cable Rope Hammer Curl	3x15 reps	rest: 30s
Cable One-Arm Bicep Curl	3x18 reps	rest: 30s
Stability Ball Trunk Rotation	3x30 reps	rest: 30s
Dumbbell Side Bend	3x20 reps	rest: 15s
Plank	3x10 reps	rest: 45s
Recumbent Bike	1x0 reps	rest: 25s

Glutes and Abs 11 exercises, 1 hr 15 mins

Elliptical Training	1x0 reps	rest: 5s
Dumbbell Squat	4x25,20,15,10 reps	rest: 30s
Barbell Hip Thrust	4x10,15,20,25 reps	rest: 30s
Single-Leg Kickback	4x25,20,15,10 reps	rest: 30s
Cable Hip Abduction	4x15 reps	rest: 30s
Machine Hip Adduction	4x15 reps	rest: 30s
Machine Seated Calf Raise	3x25,20,15 reps	rest: 30s
Leg Raise	3x10 reps	rest: 15s
Air Bike	3x10 reps	rest: 15s
Reverse Hyper (Flat Bench)	3x10 reps	rest: 15s
Step Machine	1x0 reps	rest: 25s

Rest Day 0 exercises, 0 min

Back/shoulders/triceps 11 exercises, 1 hr 18 mins

Cable Lat Pulldown (Wide Grip)	4x20,15,10,10 reps	rest: 30s
Dumbbell One-Arm Row	3x20,15,10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 30s
Back Hyperextension	3x15 reps	rest: 30s
Leverage Shoulder Press	4x20,15,10,10 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Dumbbell Reverse Fly	4x20,15,10,10 reps	rest: 30s
Cable Shoulder Extension	3x20,15,10 reps	rest: 30s
EZ Bar French Press	3x15 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 25s