zolani.klaasen

Jun 22nd 2018

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burning bridges

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5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.

In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth.

This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive.

Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss.

*** Note :

As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.

For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.

Arms and Abs 13 exercises, 2 hrs 3 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell Squat	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Reverse Crunch	3x20 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s

Arms and Abs 13 exercises, 2 hrs 3 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell Squat	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Oblique Crunch	3x20 reps	rest: 60s
Reverse Crunch	3x20 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s

Back and Abs 10 exercises, 1 hr 45 mins

Rowing	0x0 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Hanging Leg Raise	3x18 reps	rest: 60s
Crunch	3x18 reps	rest: 60s
Bench Weighted Decline Crunch	3x18 reps	rest: 60s
Cable Wood Chop	3x18 reps	rest: 60s
Rowing	0x0 reps	rest: 25s

Chest and Abs 11 exercises, 3 hrs 23 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Stability Ball Crunch	3x20 reps	rest: 60s
Decline Bench Leg Raise	3x20 reps	rest: 60s
Decline Bench Weighted Twist	3x20 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 60s
Walking	0x0 reps	rest: 60s

Chest and Abs 11 exercises, 3 hrs 23 mins

Treadmill Running	0x0 reps	rest: 15s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Stability Ball Crunch	3x20 reps	rest: 60s
Decline Bench Leg Raise	3x20 reps	rest: 60s
Decline Bench Weighted Twist	3x20 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 60s
Walking	0x0 reps	rest: 60s

Legs and Abs 12 exercises, 2 hrs 1 min

Elliptical Training	0x0 reps	rest: 15s
Bodyweight Lunge	3x20 reps	rest: 60s
Reverse Lunge Crossover	3x0 reps	rest: 60s
Bodyweight Rear Lunge	3x20 reps	rest: 60s
Jump Squat	3x20 reps	rest: 60s
Bodyweight Calf Raise	3x20 reps	rest: 60s
Prisoner Squat	3x20 reps	rest: 60s
Bench Weighted Decline Crunch	3x18 reps	rest: 60s
Crunch	3x18 reps	rest: 60s
Cable Wood Chop	3x18 reps	rest: 60s
Hanging Leg Raise	3x18 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 25s

Legs and Abs 12 exercises, 2 hrs 1 min

Elliptical Training	0x0 reps	rest: 15s
Bodyweight Lunge	3x20 reps	rest: 60s
Reverse Lunge Crossover	3x0 reps	rest: 60s
Bodyweight Rear Lunge	3x20 reps	rest: 60s
Jump Squat	3x20 reps	rest: 60s
Bodyweight Calf Raise	3x20 reps	rest: 60s
Prisoner Squat	3x20 reps	rest: 60s
Bench Weighted Decline Crunch	3x18 reps	rest: 60s
Crunch	3x18 reps	rest: 60s
Cable Wood Chop	3x18 reps	rest: 60s
Hanging Leg Raise	3x18 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 25s