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Harley's Program

rickiwork

Apr 22nd 2018

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Harley's Program

DOWNLOADS/VIEWS: 6/719

RATING: 42 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Cardio/Upper Body 12 exercises, 1 hr 16 mins

	Indoor Cycling	0x0 reps	rest: 10s
	Running	0x0 reps	rest: 10s
	Rowing	0x0 reps	rest: 3s
	Machine Bench Press	3x10 reps	rest: 30s
	Machine Fly	3x10 reps	rest: 30s
	Machine Shoulder Press	3x10 reps	rest: 30s
	Dumbbell Alternating Lateral Raise	3x8 reps	rest: 30s
	Preacher Curl Machine	3x10 reps	rest: 30s
	Cable Rope Hammer Curl	3x10 reps	rest: 30s
	Machine Tricep Extension	3x10 reps	rest: 30s
	Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 30s
	Walking	0x0 reps	rest: 5s

Rest 2 exercises, 38 mins

	Elliptical Training	0x0 reps	rest: 30s
	Step Machine	0x0 reps	rest: 5s

Cardio/Core 8 exercises, 1 hr 3 mins

	Rowing	0x0 reps	rest: 15s
	Machine Ab Crunch	3x15 reps	rest: 30s
	Weighted Side Bend	3x12 reps	rest: 30s
	Cable Kneeling Crunch	3x8 reps	rest: 30s
	Weight Plate Russian Twist	3x30 reps	rest: 30s
	Plank	3x8 reps	rest: 30s
	Treadmill Running	0x0 reps	rest: 10s
	Walking	0x0 reps	rest: 5s

Rest 3 exercises, 44 mins

	Elliptical Training	0x0 reps	rest: 30s
	Step Machine	0x0 reps	rest: 5s
	Plank	3x8 reps	rest: 60s

Cardio/Lower Body 11 exercises, 1 hr 6 mins

	Stationary Bike	0x0 reps	rest: 10s
	Dumbbell Deadlift	3x5 reps	rest: 30s
	Machine Lat Pulldown	3x10 reps	rest: 30s
	Cable Seated Row	3x10 reps	rest: 30s
	Prisoner Squat	3x10 reps	rest: 30s
	Bodyweight Lunge	3x20 reps	rest: 30s
	Machine Leg Extension	3x10 reps	rest: 30s
	Barbell Standing Calf Raise	3x8 reps	rest: 30s
	Glute Kickback	3x10 reps	rest: 30s
	Glute Stretch	3x8 reps	rest: 60s
	Walking	0x0 reps	rest: 5s

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