Allenamento Intenso

Cut - Phase 1 - Week 1

Intenso Duration 4 h 47 m

Aggiunto da Mat Hudson

Descrizione

A 6 week series designed to build muscle and torch fat. Combining theory from popular programmes, plyometeic series and hard iron - this will shred you.

Exercises

Set 1: 4 round

Start of Day 1 - Bench Press - 11 Reps 24kg

45 secondi

Cardio Accleration - Skip

1 min 10 sec

Set 2: 3 round

Incline Bench - 24kg 11 Reps

45 secondi

Cardio Accwlration - Row

1 min 20 sec

Set 3: 3 round

Decline Smiths - 11 Reps 50kg

45 secondi

Cardio Acceleration - Bar Clean

1 minuto

Set 4: 4 round

Dips - 11 Reps 10kg

1 minuto

Cardio Acceleration - Run 14kph

1 min 10 sec

Set 5: 4 round

Close Grip Bench - 11 Reps - 20kg

45 secondi

Cardio Acceleration - Row

1 min 20 sec

Set 6: 3 round

Cable Crunch

45 secondi

Cardio Accelration - Bench Jump

1 minuto

Set 7: 3 round

Smiths Hip Thrust - 11 Reps 25kg

45 secondi

Cardio Accleration - Mountain Climber - Skip

1 minuto

Set 8: 4 round

Start Of Day 2 - Barbell Shoulder Press - 11 Reps - 30kg

45 secondi

Cardio Acceleration - Skip

1 min 10 sec

Set 9: 3 round

Alternating Dumbbell Shoulder Press - 11 Reps 18kg

1 minuto

Cardio Acceleration - Heisman

1 min 10 sec

Set 10: 3 round

Smiths Machine One Arm Row - 11kg - 20kg

45 secondi

Cardio Acceleration - Row

1 min 10 sec

Set 11: 4 round

Squat

1 minuto

Cardio Acceleration - Mountain Climber

1 minuto

Set 12: 3 round

Deadlift

45 secondi

Cardio Acceleration - Skip

1 min 30 sec

Set 13: 3 round

Walking Lunge

45 secondi

Bar Clean

1 min 10 sec

Set 14: 3 round

Standing Calf Raise

45 secondi

High Knees

1 minuto

Set 15: 3 round

Seated Calf Raise - End Of Day 2

45 secondi

Row

1 min 10 sec

Set 16: 4 round

Barbell Bent Over Row - Start Of Day 3 - 55kg 11 Reps

45 secondi

Cardio Acceleration - Alternate Leg Skip

1 minuto

Set 17: 3 round

Dumbell Bent Over Row - 24kg 11 Reps

45 secondi

Cardio Acceleration - Jog On Spot

1 minuto

Set 18: 3 round

Seated Cable Row - 90kg 11 Reps

45 secondi

Cardio Acceleration - Box Step

1 minuto

Set 19: 4 round

Barbell Shrug - 30kg 11 Reps

45 secondi

Cardio Acceleration - Row

1 min 10 sec

Set 20: 3 round

Barbell Curl - 26kg 9 Reps

45 secondi

Cardio Acceleration - Right Skip

1 minuto

Set 21: 3 round

Machine Precher Curl - 40kg 11 Reps

45 secondi

Cardio Acceleration - Bar Clean

1 minuto

Set 22: 3 round

Reverse Grip Barbell Curl - 9 Reps 20kg

45 secondi

Cardio Acceleration - Row

1 min 10 sec

Set 23: 3 round

Wrist Curl - End Of Day 3 - 11 Reps 12kg

45 secondi

Cardio Acceleration - Kb Swing

1 minuto

Set 24: 3 round

Db Lateral Raise - Start Of Day 5

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 25: 3 round

Barbell Front Raise

1 minuto

Cardio Acceleration - Jog On Spot

1 minuto

Set 26: 3 round

Db Bent Over Lateral Raise

1 minuto

Cardio Acceleration - Left Leg Skip

1 minuto

Set 27: 4 round

Leg Extension

1 minuto

Cardio Acceleration - Right Leg Skip

1 minuto

Set 28: 4 round

Leg Curl

1 minuto

Cardio Acceleration - Moutain Climber

1 minuto

Set 29: 3 round

Seated Calf Raise

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 30: 3 round

Standing Leg Raise End Of Day 5

1 minuto

Cardio Acceleration - Kb Swing

1 minuto

Set 31: 3 round

Incline Db Fly - Start Of Day 4

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 32: 3 round

DB Fly

1 minuto

Cardio Acceleration - Mountajn Climber

1 minuto

Set 33: 3 round

Cable Cross Over

1 minuto

Cardio Accleration - Left Leg Skip

1 minuto

Set 34: 3 round

Tricep Press Down

1 minuto

Cardio Acceleration - Right Leg

1 minuto

Set 35: 3 round

Overhead Dumbbell Extension

1 minuto

Cardio Acceleration - AlternTe Leg Skip

1 minuto

Set 36: 3 round

Cable Lying Tricep Extension

1 minuto

Cardio Acceleration - Mountain Climber

1 minuto

Set 37: 3 round

Crunch

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 38: 3 round

Standing Oblique Cable Crunch - Day 4

1 minuto

Mountain Climber

1 minuto

Set 39: 3 round

Lat Pull Down - Start Of Day 6

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 40: 3 round

Reverse Grip Pulldown

1 minuto

Mountain Climber

1 minuto

Set 41: 3 round

Straight Arm Pull Down

1 minuto

Cardio Acceleration - Skip

1 minuto

Set 42: 3 round

Smiths Behind The Arm Shrug

1 minuto

Cardio Acceleration - Left Leg Skip

1 minuto

Set 43: 3 round

Incline DB Curl

1 minuto

Cardio Acceleration - Right Leg Skip

1 minuto

Set 44: 3 round

High Cable Curl

1 minuto

Cardio Acceleration - Heisman

1 minuto

Set 45: 3 round

Rope Cable Curl

1 minuto

High Knees

1 minuto

Set 46: 3 round

Db Reverse Wrist Curl

1 minuto

Skip

1 minuto

Allenamenti correlati

Phase 2 - Cardio Acceleration Drop Set

Phase 2 - Cardio Acceleration Drop Set

1 ora 47 min 50 sec, Intenso

1 ora 8 min,

Phase 1 Work Out A

Phase 1 Work Out A

1 ora 35 min, Intenso

50 minuti, Moderato

1 ora, Intenso

my cardio workout

my cardio workout

18 min 59 sec, Principiante

Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

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