Fitness - lean and large
Shared By : FredEffia
Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 4 / 1335

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Description

Usually pauses between series and exercises are 2 minutes.

The training cycle is 2+1, if it is harder week, then the third week should include recovery training.

Tuesday Back and abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 4 Progress Chart

Back

Pull Ups Pull Ups 120 sec 10 4 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 120 sec 8 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 120 sec 10 4 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 120 sec 8 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 10 4 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 10 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 15 3 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart
Thursday Chest and arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 8 2 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 120 sec 10 2 Progress Chart

Triceps

Dip Dip 120 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 120 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 120 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 10 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 120 sec 8 3 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart
Saturday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart

Shoulders

Shoulder Circles Shoulder Circles 10 sec 30 2 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 10 sec 20 1 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 10 sec 20 1 Progress Chart

Shoulders

Incline push up 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 8 4 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 120 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 120 sec 8 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 120 sec 8 3 Progress Chart

Abs

Plank with Side Kick Plank with Side Kick 60 sec - 3 Progress Chart
Sunday Legs and abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 80 sec 6 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 4 Progress Chart

Abs

Plank Plank 60 sec - 2 Progress Chart