shashankdeshmukh

Feb 21st 2018

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Sky Harmony

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

GYM losing Body Fat

Day-1 12 exercises, 1 hr 21 mins

Indoor Cycling	1x0 reps	rest: 10s
Air Bike	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Bent Knee Side Angle Pose	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Bicep Curl (Supine)	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s

Day-2 13 exercises, 1 hr 23 mins

Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Barbell Press Sit-Up	3x8 reps	rest: 60s
Barbell Side Bend	3x8 reps	rest: 60s
Warrior 2 Pose	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Day-3 13 exercises, 1 hr 24 mins

Ab Draw Leg Slide	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Wide Leg Stretch	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s

Day-4 13 exercises, 1 hr 24 mins

Leg Raise	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Cable Low Tricep Extension (Supine)	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s

Day-5 10 exercises, 1 hr 3 mins

Air Bike	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Triangle Pose	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Wide Leg Stretch	3x8 reps	rest: 60s

Day-6 11 exercises, 1 hr 20 mins

Leg Pull-In	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 90s
Cable Side Bend	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Cable Low Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 90s
Leg Raise	3x8 reps	rest: 180s

Day-7 13 exercises, 1 hr 31 mins

Treadmill Running	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s
Air Bike	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Cable One-Arm High Curl	1x8 reps	rest: 60s
Alternating Heel Touch	1x8 reps	rest: 60s
Cable Low Tricep Extension (Supine)	3x8 reps	rest: 60s
Warrior 2 Pose	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	2x8 reps	rest: 60s
Mighty Pose	2x8 reps	rest: 60s
Bow Pose	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s