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Lorys Routine

ElderEthanThomasCraig

Nov 4th 2018

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Lorys Routine

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Arms and Abs 9 exercises, 1 hr 18 mins

	Treadmill Running	1x0 reps	rest: 20s
	Dumbbell Hammer Curl	3x12 reps	rest: 60s
	Barbell Curl	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
	Cable Tricep Kickback	3x12 reps	rest: 60s
	Bench Dip	3x12 reps	rest: 60s
	Air Bike	3x20 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s
	Parallel Bar Hip Raise	3x10 reps	rest: 60s

Back 8 exercises, 1 hr 12 mins

	Treadmill Running	1x0 reps	rest: 20s
	Barbell Bent-Over Row	3x12 reps	rest: 60s
	Dumbbell One-Arm Row	3x12 reps	rest: 60s
	Back Hyperextension	3x12 reps	rest: 60s
	Cable Rope Seated Row	3x12 reps	rest: 60s
	Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x12 reps	rest: 60s

Legs and Abs 9 exercises, 1 hr 22 mins

	Step Machine	1x0 reps	rest: 15s
	Barbell Squat	4x15 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
	Barbell Lunge	3x10 reps	rest: 60s
	Machine Leg Extension	3x24 reps	rest: 60s
	Machine Calf Raise	4x15 reps	rest: 60s
	Air Bike	3x20 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s
	Parallel Bar Hip Raise	3x10 reps	rest: 60s

Chest 8 exercises, 1 hr 15 mins

	Treadmill Running	1x0 reps	rest: 20s
	Push-Up	4x12 reps	rest: 60s
	Dumbbell Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Fly	3x12 reps	rest: 60s
	Cable Cross-Over	3x12 reps	rest: 60s
	Dumbbell Pullover	3x12 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x12 reps	rest: 60s

Shoulders and Abs 8 exercises, 1 hr 12 mins

	Treadmill Running	1x0 reps	rest: 20s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
	Dumbbell Upright Row	3x12 reps	rest: 60s
	Dumbbell Reverse Fly	3x12 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
	Air Bike	3x20 reps	rest: 60s
	Leg Raise	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x15 reps	rest: 60s

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