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Winter Meltdown

gnarvaez.hu

Jan 3rd 2019

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Winter Meltdown

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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

Upper Workout 1 9 exercises, 57 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Machine Inverted Row	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s

Lower Body 1 6 exercises, 38 mins

	Barbell Squat	3x8 reps	rest: 60s
	Bodyweight Wall Squat	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s

Upper body 2 8 exercises, 51 mins

	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Band Cross-Over	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Lower Body 2 7 exercises, 1 hr 39 mins

	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Bodyweight Side Lunge	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Jump Rope	1x0 reps	rest: 60s

Cardio 1 2 exercises, 1 hr 7 mins

	Jump Rope	1x0 reps	rest: 60s
	Box Jump Multiple Response	3x8 reps	rest: 60s

Cardio 2 7 exercises, 41 mins

	Pull-Up	3x8 reps	rest: 60s
	Jump Squat	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Rest 1 exercises, 6 mins

3x8 reps

rest: 60s

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