dchase105

Feb 24th 2014

TRY IT OUT

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Cut or loose

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Trying to cut or Loose

Chest and Biceps 10 exercises, 1 hr 25 mins

Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x15 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

Legs 9 exercises, 1 hr 34 mins

Cardio Circuit abs 10 exercises, 1 hr 28 mins

Shoulders 9 exercises, 1 hr 4 mins

Machine Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Cable Rope Deltoid Row	3x12 reps	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s

Back and Triceps 8 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Cable Shoulder Extension	5x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s