Intensives Training

Cut - Phase 1 - Week 1

Intensiv Duration 4 Std 47 Min

Hinzugefügt von Mat Hudson

Beschreibung

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

Satz 1: 4 Runden

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

45 seconds

Cardio Accleration - Skip

1 Min 10 Sek

Satz 2: 3 Runden

Incline Bench - 24kg 11 Reps

45 seconds

Cardio Accwlration - Row

1 Min 20 Sek

Satz 3: 3 Runden

Decline Smiths - 11 Reps 50kg

45 seconds

Cardio Acceleration - Bar Clean

1 minute

Satz 4: 4 Runden

Dips - 11 Reps 10kg

1 minute

Cardio Acceleration - Run 14kph

1 Min 10 Sek

Satz 5: 4 Runden

Close Grip Bench - 11 Reps - 20kg

45 seconds

Cardio Acceleration - Row

1 Min 20 Sek

Satz 6: 3 Runden

Cable Crunch

45 seconds

Cardio Accelration - Bench Jump

1 minute

Satz 7: 3 Runden

Smiths Hip Thrust - 11 Reps 25kg

45 seconds

Cardio Accleration - Mountain Climber - Skip

1 minute

Satz 8: 4 Runden

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

45 seconds

Cardio Acceleration - Skip

1 Min 10 Sek

Satz 9: 3 Runden

Alternating Dumbbell Shoulder Press - 11 Reps 18kg

1 minute

Cardio Acceleration - Heisman

1 Min 10 Sek

Satz 10: 3 Runden

Smiths Machine One Arm Row - 11kg - 20kg

45 seconds

Cardio Acceleration - Row

1 Min 10 Sek

Satz 11: 4 Runden

Squat

1 minute

Cardio Acceleration - Mountain Climber

1 minute

Satz 12: 3 Runden

Deadlift

45 seconds

Cardio Acceleration - Skip

1 Min 30 Sek

Satz 13: 3 Runden

Walking Lunge

45 seconds

Bar Clean

1 Min 10 Sek

Satz 14: 3 Runden

Standing Calf Raise

45 seconds

High Knees

1 minute

Satz 15: 3 Runden

Seated Calf Raise - End Of Day 2

45 seconds

Row

1 Min 10 Sek

Satz 16: 4 Runden

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

45 seconds

Cardio Acceleration - Alternate Leg Skip

1 minute

Satz 17: 3 Runden

Dumbell Bent Over Row - 24kg 11 Reps

45 seconds

Cardio Acceleration - Jog On Spot

1 minute

Satz 18: 3 Runden

Seated Cable Row - 90kg 11 Reps

45 seconds

Cardio Acceleration - Box Step

1 minute

Satz 19: 4 Runden

Barbell Shrug - 30kg 11 Reps

45 seconds

Cardio Acceleration - Row

1 Min 10 Sek

Satz 20: 3 Runden

Barbell Curl - 26kg 9 Reps

45 seconds

Cardio Acceleration - Right Skip

1 minute

Satz 21: 3 Runden

Machine Precher Curl - 40kg 11 Reps

45 seconds

Cardio Acceleration - Bar Clean

1 minute

Satz 22: 3 Runden

Reverse Grip Barbell Curl - 9 Reps 20kg

45 seconds

Cardio Acceleration - Row

1 Min 10 Sek

Satz 23: 3 Runden

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

45 seconds

Cardio Acceleration - Kb Swing

1 minute

Satz 24: 3 Runden

Db Lateral Raise - Start Of Day 5

1 minute

Cardio Acceleration - Skip

1 minute

Satz 25: 3 Runden

Barbell Front Raise

1 minute

Cardio Acceleration - Jog On Spot

1 minute

Satz 26: 3 Runden

Db Bent Over Lateral Raise

1 minute

Cardio Acceleration - Left Leg Skip

1 minute

Satz 27: 4 Runden

Leg Extension

1 minute

Cardio Acceleration - Right Leg Skip

1 minute

Satz 28: 4 Runden

Leg Curl

1 minute

Cardio Acceleration - Moutain Climber

1 minute

Satz 29: 3 Runden

Seated Calf Raise

1 minute

Cardio Acceleration - Skip

1 minute

Satz 30: 3 Runden

Standing Leg Raise End Of Day 5

1 minute

Cardio Acceleration - Kb Swing

1 minute

Satz 31: 3 Runden

Incline Db Fly - Start Of Day 4

1 minute

Cardio Acceleration - Skip

1 minute

Satz 32: 3 Runden

DB Fly

1 minute

Cardio Acceleration - Mountajn Climber

1 minute

Satz 33: 3 Runden

Cable Cross Over

1 minute

Cardio Accleration - Left Leg Skip

1 minute

Satz 34: 3 Runden

Tricep Press Down

1 minute

Cardio Acceleration - Right Leg

1 minute

Satz 35: 3 Runden

Overhead Dumbbell Extension

1 minute

Cardio Acceleration - AlternTe Leg Skip

1 minute

Satz 36: 3 Runden

Cable Lying Tricep Extension

1 minute

Cardio Acceleration - Mountain Climber

1 minute

Satz 37: 3 Runden

Crunch

1 minute

Cardio Acceleration - Skip

1 minute

Satz 38: 3 Runden

Standing Oblique Cable Crunch - Day 4

1 minute

Mountain Climber

1 minute

Satz 39: 3 Runden

Lat Pull Down - Start Of Day 6

1 minute

Cardio Acceleration - Skip

1 minute

Satz 40: 3 Runden

Reverse Grip Pulldown

1 minute

Mountain Climber

1 minute

Satz 41: 3 Runden

Straight Arm Pull Down

1 minute

Cardio Acceleration - Skip

1 minute

Satz 42: 3 Runden

Smiths Behind The Arm Shrug

1 minute

Cardio Acceleration - Left Leg Skip

1 minute

Satz 43: 3 Runden

Incline DB Curl

1 minute

Cardio Acceleration - Right Leg Skip

1 minute

Satz 44: 3 Runden

High Cable Curl

1 minute

Cardio Acceleration - Heisman

1 minute

Satz 45: 3 Runden

Rope Cable Curl

1 minute

High Knees

1 minute

Satz 46: 3 Runden

Db Reverse Wrist Curl

1 minute

Skip

1 minute

Verwandte Workouts

Phase 2 - Cardio Acceleration Drop Set

Phase 2 - Cardio Acceleration Drop Set

1 Std 47 Min 50 Sek, Intensiv

1 Std 8 Min,

Phase 1 Work Out A

Phase 1 Work Out A

1 Std 35 Min, Intensiv

50 minutes, Mäßig

1 hour, Intensiv

my cardio workout

my cardio workout

18 Min 59 Sek, Anfänger

Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

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Gewichtsverlust

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YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper