Steph's Trimming Fat part 1 (Dec 1 - Feb 29)

StephanieSmallwood

Dec 2nd 2018

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Steph's Trimming Fat part 1 (Dec 1 - Feb 29)

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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

weights first (45 mins); cardio last (30 mins - 1 hr)

Day 1
Day 2
Day 3
Day 4
Day 5

Abs (x3), Tricep (x2), Bicep (x2), Back (x3), & Cardio (30 mins) 40 exercises, 4 hrs 0 min

Plank	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Hip Raise	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Cable Kneeling Tricep Extension	3x8 reps	rest: 60s
Cable Rope Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Cable Drag Curl	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Pelvic Tilt to Glute Bridge	3x8 reps	rest: 60s
Seated Rotation	3x8 reps	rest: 60s
Sphinx	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Cat Stretch	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Cable V-Bar Row	3x8 reps	rest: 60s

Glutes (x4), Upper Leg (x3), & Cardio (45 mins) 20 exercises, 2 hrs 7 mins

Glute Kickback	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Barbell Kneeling Squat	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Seated Glute Stretch	3x8 reps	rest: 60s
Hip Adduction	3x8 reps	rest: 60s
Posterior Lower Leg Stretch	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Machine Squat	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Stability Ball Wall Squat	3x8 reps	rest: 60s
Barbell Pin-Off Good Morning	3x8 reps	rest: 60s
Kneeling Hip Flexor	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s

Chest (x2), Shoulder (x2), Forearm (x2), Back (x3), & Cardio (30 mins) 20 exercises, 2 hrs 7 mins

Machine Fly	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Kettlebell Alternating Floor Press	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Arm Circles	3x8 reps	rest: 60s
Kettlebell Thruster	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Weight Plate Pinch	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Smith Machine Wrist Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

Glutes (x4), Lower Legs (x4), & Cardio (45 mins) 15 exercises, 1 hr 32 mins

Dumbbell Calf Raise	3x8 reps	rest: 60s
Ankle Circles	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Knee Circles	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Knee to Chest (Supine)	3x8 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 60s
Knee Across the Body	3x8 reps	rest: 60s
Single-Leg Glute Bridge	3x8 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x8 reps	rest: 60s