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C.D. Female Workout

50four

Dec 19th 2013

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C.D. Female Workout

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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

This rouine is made to flatten stomach and lift breasts and buttocks

Light Arms and Chest 5 exercises, 1 hr 1 min

	Dumbbell Bench Press	3x12 reps	rest: 120s
	Dumbbell Fly	3x12 reps	rest: 120s
	Dumbbell Alternating Seated Curl	4x15 reps	rest: 120s
	Dumbbell Seated Tricep Press	4x15 reps	rest: 120s
	Machine Tricep Extension	3x10 reps	rest: 120s

Off 0 exercises, 0 min

Upper Legs, Abs, Calves, and Cardio 10 exercises, 3 hrs 27 mins

	Machine Seated Leg Curl	3x10 reps	rest: 120s
	Barbell Squat	3x10 reps	rest: 120s
	Sissy Squat	3x10 reps	rest: 120s
	Barbell Jefferson Squat	3x10 reps	rest: 120s
	Machine Hip Abduction	3x10 reps	rest: 120s
	Cross Body Crunch	3x10 reps	rest: 120s
	Crunch	3x10 reps	rest: 120s
	Tuck Crunch	3x10 reps	rest: 120s
	Machine Calf Raise	3x10 reps	rest: 120s
	Step Machine	1x1 reps	rest: 120s

Chest, Arms, and Shoulders 7 exercises, 1 hr 10 mins

	Barbell Bench Press	3x10 reps	rest: 120s
	Barbell Pullover and Press	3x10 reps	rest: 120s
	Leverage Incline Chest Press	3x10 reps	rest: 120s
	Preacher Curl Machine	3x10 reps	rest: 120s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 120s
	Bench Dip	3x10 reps	rest: 120s
	Dumbbell Seated Arnold Press	3x10 reps	rest: 120s

Lower back, Lats, Abs, and Cardio 10 exercises, 3 hrs 29 mins

	Barbell Deadlift	3x10 reps	rest: 120s
	Back Hyperextension	3x10 reps	rest: 120s
	Machine Back Extension	3x10 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s
	Cable Rope Lat Pulldown	3x10 reps	rest: 120s
	Air Bike	3x10 reps	rest: 120s
	Plank	3x10 reps	rest: 120s
	Reverse Crunch	3x10 reps	rest: 120s
	Step Machine	1x0 reps	rest: 120s

Off 0 exercises, 0 min

Light legs and Cardio 5 exercises, 2 hrs 40 mins

	Machine Seated Leg Curl	3x10 reps	rest: 120s
	Machine Leg Extension	3x10 reps	rest: 120s
	Hack Squat	3x10 reps	rest: 120s
	Elliptical Training	1x0 reps	rest: 120s
	Calf Press On Leg Press	3x10 reps	rest: 120s

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