Mr.innocent15

May 17th 2023

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8 Weeks Cut 5days8weeks program

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57 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday: Quads, Calves & Lower Abs
Tuesday: Chest and Shoulders
Wednesday: Arms
Thursday: Lower Back, Hamstrings & Upper Abs
Friday: Upper Back & Calves
Saturday: Active Rest Day
Sunday: Active Rest Day

Week 1. 15 reps per exercise rest 90 secs

Week 2. Use resistance bands for added intensity rest 45 to 60 secs

Week 3. First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.then perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps. rest 60 between the sets

Week 4, 5, 6 and 8. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

Week 7. SuperSet 2 exercises for 3 sets. Rest period between each superset equals the number of reps completed

Cardio will be done twice per day. One session performed in the morning and one session performed in the evening. You CANNOT combine both cardio sessions into one prolonged session. Starting from 20 mins in the 1st week Every week you’ll be adding an additional 5 min at the morning cardio 5 min at the evening.

Quads, Lower ABS and Calves 12 exercises, 0 min

Machine Leg Press	8x15 reps	rest: 90s
Machine Leg Extension	2x10 reps	rest: 10s
Machine Leg Extension	4x10 reps	rest: 10s
Bodyweight Walking Lunge	2x10 reps	rest: 0s
Bodyweight Squat	2x10 reps	rest: 0s
Bodyweight Walking Lunge	2x10 reps	rest: 90s
Machine Seated Calf Raise	5x30 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
Leg Raise	3x20 reps	rest: 60s
Stability Ball Quadricep Stretch	3x20 reps	rest: 60s
Single-Leg Stride Jump	3x20 reps	rest: 60s
Barbell Snatch Balance	3x20 reps	rest: 60s

Chest and Shoulders Day 11 exercises, 0 min

Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Cable Incline Fly	3x12 reps	rest: 45s
Push-Up	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Cable Upright Row (Supine)	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Cable Overhead Raise (Supine)	3x12 reps	rest: 45s
Cable Bent-Over Lateral Pulley	3x12 reps	rest: 45s
Cable Rope Face Pull	3x12 reps	rest: 45s

Arms 12 exercises, 0 min

Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 90s
Cable One-Arm Tricep Extension	3x10 reps	rest: 0s
Cable Tricep Kickback	3x10 reps	rest: 45s
Tricep Push-Up	3x20 reps	rest: 0s
Machine Dip	3x20 reps	rest: 60s
Barbell Spider Curl	4x10 reps	rest: 0s
EZ Bar Close Grip Curl	4x10 reps	rest: 0s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x10 reps	rest: 90s
Cable Bicep Curl (Supine)	3x12 reps	rest: 0s
	3x10 reps	rest: 90s

Lower Back, Hamstrings and Upper ABS 6 exercises, 0 min

Barbell Rack Pull	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 10s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
	3x30 reps	rest: 0s
Cross Body Crunch	3x30 reps	rest: 60s

Upper Back and Calves 9 exercises, 0 min

	3x10 reps	rest: 90s
Pull-Up	3x10 reps	rest: 0s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Machine Inverted Row	3x10 reps	rest: 90s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s
	3x15 reps	rest: 0s
Machine Calf Raise	6x20 reps	rest: 60s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 8 exercises, 0 min

	3x20,10,20 reps	rest: 45s
Machine Leg Press	5x20 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 0s
Dumbbell Walking Lunge	3x20 reps	rest: 90s
Machine Seated Calf Raise	5x30,20,10,20,30 reps	rest: 60s
Decline Bench Leg Raise	3x10 reps	rest: 0s
Tuck Crunch	3x10 reps	rest: 0s
Plank	3x10 reps	rest: 60s

[2023-04-18] Workout 0 exercises, 0 min

Chest and Shoulders Day 14 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 90s
Smith Machine Incline Bench Press	3x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Machine Inner Chest Press	3x10 reps	rest: 90s
Leverage Decline Chest Press	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Push-Up (Wide Hand)	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Side Plank	3x10 reps	rest: 90s
Machine Fly	3x10 reps	rest: 90s
Dumbbell Reverse Fly	3x10 reps	rest: 90s
Dumbbell Shoulder Press	3x10 reps	rest: 90s
Elliptical Training	3x10 reps	rest: 90s

Arms 15 exercises, 0 min

EZ Bar French Press	2x10 reps	rest: 60s
EZ Bar French Press	1x10 reps	rest: 0s
EZ Bar French Press	1x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 0s
Machine Dip	3x10 reps	rest: 90s
Barbell Spider Curl	3x12 reps	rest: 0s
Cable One-Arm Bicep Curl	3x12 reps	rest: 0s
Cable One-Arm Bicep Curl	3x12 reps	rest: 90s
Cable Squat Curl	3x12 reps	rest: 0s
Cable Squat Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 0s
Dumbbell Seated Curl	3x10 reps	rest: 60s

Lower Back, Hamstrings and Upper ABS 18 exercises, 0 min

Barbell Rack Pull	8x10 reps	rest: 90s
Barbell Stiff-Leg Deadlift	6x10 reps	rest: 90s
Back Hyperextension	6x30,20,10,10,20,30 reps	rest: 60s
Machine Leg Curl (Prone)	1x20 reps	rest: 60s
Machine Leg Curl (Prone)	1x10 reps	rest: 0s
Machine Leg Curl (Prone)	1x10 reps	rest: 60s
Machine Leg Curl (Prone)	1x10 reps	rest: 0s
Machine Leg Curl (Prone)	1x10 reps	rest: 0s
Machine Leg Curl (Prone)	1x10 reps	rest: 60s
Cable Standing Leg Curl	2x20 reps	rest: 0s
Cable Standing Leg Curl	2x15 reps	rest: 0s
Cable Standing Leg Curl	2x15 reps	rest: 0s
Cable Standing Leg Curl	2x10 reps	rest: 0s
Cable Standing Leg Curl	2x10 reps	rest: 0s
Cable Standing Leg Curl	2x10 reps	rest: 0s
Bench Weighted Decline Crunch	3x20 reps	rest: 0s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 0s
Cross Body Crunch	3x10 reps	rest: 60s

Upper Back and Calves 9 exercises, 0 min

Pull-Up	3x20 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
Smith Machine Bent-Over Row	3x10 reps	rest: 0s
Smith Machine Bent-Over Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 0s
	3x10 reps	rest: 90s
Machine Single-Leg Calf Press	5x30,25,20,20,20 reps	rest: 0s
Machine Single-Leg Calf Press	5x30,25,20,20,20 reps	rest: 60s

Chest and Shoulders Day 10 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 0s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Decline Fly	3x12 reps	rest: 0s
Push-Up	3x20 reps	rest: 90s
	3x12 reps	rest: 75s
	3x12 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 0s
Cable Tricep Kickback	3x10 reps	rest: 45s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 10 exercises, 0 min

Machine Leg Extension	1x25 reps	rest: 0s
Machine Leg Extension	1x25 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
	3x25 reps	rest: 0s
Dumbbell Squat	3x25 reps	rest: 60s
	3x20 reps	rest: 0s
	3x20 reps	rest: 60s
Smith Machine Front Squat	5x20 reps	rest: 60s
Machine Seated Calf Raise	5x30 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s

Chest and Shoulders Day 18 exercises, 0 min

Dumbbell Incline Fly	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s
Dip	3x20 reps	rest: 0s
Machine Dip	3x10 reps	rest: 60s
	3x20 reps	rest: 0s
	3x20 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 0s
Machine Shoulder Press	3x10 reps	rest: 60s
	3x20 reps	rest: 0s
	3x20 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	3x12 reps	rest: 0s
Cable Side Lateral Raise	3x12 reps	rest: 0s
Dumbbell One-Arm Bent-Over Reverse Fly	3x12 reps	rest: 0s
Cable Side Lateral Raise	3x12 reps	rest: 60s

Arms 12 exercises, 0 min

Cable Kneeling Tricep Extension	3x10 reps	rest: 0s
Cable Kneeling Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	3x10 reps	rest: 0s
	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 0s
Cable Bicep Curl (Supine)	3x10 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x10 reps	rest: 0s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 0s
EZ Bar Close Grip Curl	3x10 reps	rest: 60s

Lower Back, Hamstrings and Upper ABS 10 exercises, 0 min

Machine Single-Leg Curl	5x12,10,8,20,20 reps	rest: 0s
Machine Single-Leg Curl	5x12,10,8,20,20 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 0s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Rack Pull	4x20,15,12,8 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 0s
Dumbbell Side Bend	3x20 reps	rest: 0s
Plank	3x20 reps	rest: 0s
Cable Crunch Kneeling Rotation	3x50 reps	rest: 45s

Upper Back and Calves 6 exercises, 0 min

Dumbbell One-Arm Row	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
Machine Calf Press	3x20 reps	rest: 60s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 8 exercises, 0 min

Machine Single-Leg Extension	5x15,15,15,12,6 reps	rest: 0s
Machine Single-Leg Press	5x10 reps	rest: 0s
Machine Leg Press	5x10 reps	rest: 0s
Smith Machine Split Squat	5x10 reps	rest: 0s
Machine Seated Single-Leg Calf Raise	5x20 reps	rest: 0s
Hanging Leg Raise	3x10 reps	rest: 0s
Leg Raise	3x10 reps	rest: 0s
Stability Ball Pull-In	3x10 reps	rest: 30s

Chest and Shoulders Day 32 exercises, 0 min

Dumbbell Incline One-Arm Press	2x15,15 reps	rest: 0s
Dumbbell Incline One-Arm Press	2x15 reps	rest: 45s
Dumbbell Incline One-Arm Press	2x15,5 reps	rest: 0s
Dumbbell Incline One-Arm Press	2x15,5 reps	rest: 120s
	2x15,15 reps	rest: 0s
	2x15 reps	rest: 45s
	2x15,5 reps	rest: 0s
	2x15,5 reps	rest: 120s
Dumbbell One-Arm Decline Chest Press	2x15,15 reps	rest: 0s
Dumbbell One-Arm Decline Chest Press	2x15 reps	rest: 45s
Dumbbell One-Arm Decline Chest Press	2x15,5 reps	rest: 0s
Dumbbell One-Arm Decline Chest Press	2x15,5 reps	rest: 120s
	2x15,15 reps	rest: 0s
	2x15 reps	rest: 45s
	2x15,5 reps	rest: 0s
	2x15,5 reps	rest: 120s
Dumbbell One-Arm Shoulder Press	2x10,10 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	2x10 reps	rest: 45s
Dumbbell One-Arm Shoulder Press	2x10,5 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	2x10,5 reps	rest: 120s
	2x10 reps	rest: 0s
	2x10 reps	rest: 45s
	2x10,5 reps	rest: 0s
	2x10 reps	rest: 120s
	2x10 reps	rest: 0s
	2x10 reps	rest: 45s
	2x10,5 reps	rest: 0s
	2x10,5 reps	rest: 120s
Cable One-Arm Lateral Raise	2x10 reps	rest: 0s
Cable One-Arm Lateral Raise	2x10 reps	rest: 45s
Cable One-Arm Lateral Raise	2x10,5 reps	rest: 0s
Cable One-Arm Lateral Raise	2x10,5 reps	rest: 120s

Arms 6 exercises, 0 min

Dumbbell One-Arm Seated Curl	4x15 reps	rest: 0s
Dumbbell Tricep Extension (Supine)	4x15 reps	rest: 45s
Cable One-Arm Tricep Extension	3x15 reps	rest: 0s
Cable One-Arm Concentration Curl	3x15 reps	rest: 45s
Cable One-Arm Preacher Curl	3x15 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 45s

Lower Back, Hamstrings and Upper ABS 10 exercises, 0 min

Barbell Rack Pull	6x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 45s
Machine Single-Leg Curl	3x15 reps	rest: 0s
Machine Single-Leg Curl	3x15 reps	rest: 45s
Machine Single-Leg Curl	3x15 reps	rest: 0s
Machine Single-Leg Curl	3x15 reps	rest: 45s
Weighted Crunch	3x15 reps	rest: 0s
Plank	3x20 reps	rest: 0s
Cable Wood Chop	3x15 reps	rest: 0s
Cable Wood Chop	3x15 reps	rest: 60s

Upper Back and Calves 10 exercises, 0 min

Barbell One-Arm Row	3x15 reps	rest: 0s
Barbell One-Arm Row	3x15 reps	rest: 0s
Cable One-Arm Seated Row	3x15 reps	rest: 0s
Cable One-Arm Seated Row	3x15 reps	rest: 0s
	3x15 reps	rest: 0s
	3x15 reps	rest: 0s
Cable One-Arm Lat Pulldown	3x15 reps	rest: 0s
Cable One-Arm Lat Pulldown	3x15 reps	rest: 0s
Machine Single-Leg Calf Press	3x15 reps	rest: 0s
Machine Single-Leg Calf Press	3x15 reps	rest: 0s

Rest Day 6 exercises, 0 min

Barbell Bench Press	4x12,10,8,6 reps	rest: 65s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 65s
Cable Incline Fly	4x12,10,8,6 reps	rest: 65s
Cable Cross-Over	4x12,10,8,6 reps	rest: 65s
Dumbbell One-Arm Shoulder Press	6x30 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 60s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 7 exercises, 0 min

Machine Leg Extension	6x30,20,10,10,20,30 reps	rest: 30s
Hack Squat	6x30,20,10,10,20,30 reps	rest: 30s
Machine Leg Press	6x30,20,10,10,20,30 reps	rest: 30s
Machine Seated Calf Raise	6x30,20,10,10,20,30 reps	rest: 30s
Dumbbell Side Bend	5x20 reps	rest: 0s
Cable Kneeling Crunch	5x20 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Chest and Shoulders Day 6 exercises, 0 min

Dumbbell Incline Bench Press	6x30,20,10,10,20,30 reps	rest: 30s
Dumbbell Decline Press	6x30,20,10,10,20,30 reps	rest: 30s
Machine Bench Press	6x30,20,10,10,20,30 reps	rest: 30s
Weight Plate Front Raise	6x30,20,10,10,20,30 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	6x30,20,10,10,20,30 reps	rest: 30s
Dumbbell Lateral Raise	6x30,20,10,10,20,30 reps	rest: 30s

Arms 7 exercises, 0 min

Cable Shoulder Extension	6x30,25,20,20,15,30 reps	rest: 0s
Dumbbell Bicep Curl	6x20,15,10,10,15,20 reps	rest: 30s
Barbell Tricep Extension (Supine)	6x30,25,20,20,15,30 reps	rest: 0s
Cable Preacher Curl	6x20,15,10,10,15,20 reps	rest: 30s
Machine Dip	6x30,25,20,20,15,30 reps	rest: 0s
Dumbbell Hammer Curl	6x20,15,10,10,15,20 reps	rest: 30s
Step Machine	1x0 reps	rest: 25s

Lower Back, Hamstrings and Upper ABS 6 exercises, 0 min

Barbell Rack Pull	6x15,10,5,5,10,15 reps	rest: 30s
Machine Leg Curl (Prone)	6x30,20,10,10,20,30 reps	rest: 30s
Machine Seated Leg Curl	6x30,20,10,10,20,30 reps	rest: 30s
Cable Crunch	5x30 reps	rest: 0s
Plank	5x20 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 60s

Upper Back and Calves 6 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	6x20,15,10,10,15,20 reps	rest: 20s
T Bar Row	6x20,15,10,10,15,20 reps	rest: 20s
Machine Seated Row	6x20,15,10,10,15,20 reps	rest: 20s
Dumbbell Shoulder Shrug	6x30,20,10,10,20,30 reps	rest: 30s
Machine Calf Raise	6x30,20,10,10,20,30 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 35s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 7 exercises, 0 min

Machine Leg Extension	3x20,15,10 reps	rest: 60s
	3x20,25,30 reps	rest: 60s
Machine Leg Press	3x20,15,10 reps	rest: 60s
Smith Machine Front Squat	3x10,15,20 reps	rest: 60s
Machine Seated Calf Raise	6x30,25,20,10,15,20 reps	rest: 30s
Parallel Bar Hip Raise	3x20 reps	rest: 0s
Plank	3x30 reps	rest: 30s

Chest and Shoulders Day 10 exercises, 0 min

Dumbbell Bench Press	3x30,20,10 reps	rest: 30s
Dumbbell Incline Fly	3x10,15,20 reps	rest: 10s
Smith Machine Decline Bench Press (Wide Grip)	3x30,20,10 reps	rest: 30s
Cable Cross-Over	3x10,15,20 reps	rest: 10s
	3x30,20,10 reps	rest: 30s
Dumbbell Front Incline Raise	3x10,15,20 reps	rest: 10s
Dumbbell Bent-Over Raise	3x30,25,20 reps	rest: 30s
Dumbbell Reverse Fly	3x10,15,20 reps	rest: 10s
Dumbbell Lateral Raise	3x30,20,10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	3x10,15,20 reps	rest: 10s

Arms 8 exercises, 0 min

Preacher Curl Machine	3x30,20,10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10,15,20 reps	rest: 10s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x30,20,10 reps	rest: 30s
Cable Reverse Curl	3x20,25,30 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	3x30,25,20 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	3x20,25,30 reps	rest: 20s
EZ Bar Incline Tricep Extension	3x30,20,10 reps	rest: 30s
Barbell Spider Curl	3x20,25,30 reps	rest: 20s

Lower Back, Hamstrings and Upper ABS 8 exercises, 0 min

Cable Pull Through	3x30,20,10 reps	rest: 30s
Machine Seated Leg Curl	3x20,25,30 reps	rest: 20s
Machine Leg Curl (Prone)	3x30,50,10 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x20,25,30 reps	rest: 20s
Back Hyperextension	3x30,50,10 reps	rest: 30s
Dumbbell Deadlift	3x20,25,30 reps	rest: 20s
Cable Kneeling Crunch	5x20 reps	rest: 0s
Barbell Ab Rollout (Kneeling)	5x20 reps	rest: 45s

Upper Back and Calves 7 exercises, 0 min

Cable V Bar Pulldown	3x30,20,10 reps	rest: 30s
	3x20,25,30 reps	rest: 30s
Cable Shoulder Extension	3x30,20,10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x20,25,30 reps	rest: 30s
Dumbbell Shoulder Shrug	6x30,20,10,20,25,30 reps	rest: 30s
Machine Calf Raise	3x30,20,10 reps	rest: 30s
Donkey Calf Raise	3x20,25,30 reps	rest: 30s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 6 exercises, 0 min

Machine Leg Extension	3x20,15,10 reps	rest: 0s
Machine Leg Press (Narrow Stance)	3x20,15,10 reps	rest: 40s
Smith Machine Hack Squat	3x20,15,10 reps	rest: 0s
Barbell Squat	3x20,15,10 reps	rest: 40s
Machine Seated Calf Raise	3x20,15,10 reps	rest: 0s
Leg Raise	3x30 reps	rest: 20s

Chest and Shoulders Day 16 exercises, 0 min

Dumbbell Incline Fly	3x20,15,10 reps	rest: 0s
Barbell Decline Bench Press	3x30 reps	rest: 30s
Barbell Decline Bench Press	3x20,15,10 reps	rest: 0s
Dumbbell Incline Fly	3x10,15,20 reps	rest: 20s
Machine Bench Press	3x20,15,10 reps	rest: 0s
Machine Fly	3x20,15,10 reps	rest: 40s
Machine Fly	3x10,15,20 reps	rest: 0s
Machine Bench Press	3x10,15,20 reps	rest: 20s
Barbell Upright Row	3x20,15,10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x20,15,10 reps	rest: 40s
Dumbbell One-Arm Front Raise	3x10,15,20 reps	rest: 0s
Barbell Upright Row	3x10,15,20 reps	rest: 20s
Smith Machine Rear Shoulder Press	3x20,15,10 reps	rest: 0s
Dumbbell Seated Side Lateral Raise	3x20,15,10 reps	rest: 40s
Dumbbell Seated Side Lateral Raise	3x10,15,20 reps	rest: 0s
Smith Machine Rear Shoulder Press	3x10,15,20 reps	rest: 20s

Arms 12 exercises, 0 min

Cable Shoulder Extension	3x20,15,10 reps	rest: 0s
Cable Seated Curl	3x20,15,10 reps	rest: 30s
Cable Seated Curl	3x10,15,20 reps	rest: 0s
Cable Shoulder Extension	3x10,15,20 reps	rest: 20s
	3x20,15,10 reps	rest: 0s
Preacher Curl Machine	3x20,15,10 reps	rest: 30s
Preacher Curl Machine	3x10,15,20 reps	rest: 0s
	3x10,15,20 reps	rest: 20s
EZ Bar Curl	3x20,15,10 reps	rest: 0s
Machine Dip	3x20,15,10 reps	rest: 30s
Machine Dip	3x10,15,20 reps	rest: 0s
EZ Bar Curl	3x10,15,20 reps	rest: 20s

Lower Back, Hamstrings and Upper ABS 14 exercises, 0 min

Barbell Deadlift	3x20,15,10 reps	rest: 0s
Back Hyperextension	3x20,15,10 reps	rest: 40s
Back Hyperextension	3x10,15,20 reps	rest: 0s
Barbell Deadlift	3x10,15,20 reps	rest: 40s
Machine Leg Curl (Prone)	3x20 reps	rest: 0s
Barbell Stiff-Leg Deadlift	3x20,15,10 reps	rest: 40s
Barbell Stiff-Leg Deadlift	3x10,15,20 reps	rest: 0s
Machine Leg Curl (Prone)	3x20 reps	rest: 20s
	6x30 reps	rest: 0s
	6x30 reps	rest: 0s
	6x30 reps	rest: 0s
Weighted Crunch	6x20 reps	rest: 0s
	6x30 reps	rest: 0s
	6x30 reps	rest: 45s

Upper Back and Calves 10 exercises, 0 min

Machine Lat Pulldown	3x20,15,10 reps	rest: 0s
Machine Seated Row	3x20,15,10 reps	rest: 40s
Machine Seated Row	3x10,15,20 reps	rest: 0s
Machine Lat Pulldown	3x10,15,20 reps	rest: 40s
Barbell Bent-Over Row	3x20,15,10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	3x20,15,10 reps	rest: 40s
Cable Rear Pulldown (Wide Grip)	3x10,15,20 reps	rest: 0s
Barbell Bent-Over Row	3x10,15,20 reps	rest: 40s
Calf Press On Leg Press	3x20,15,10 reps	rest: 20s
Machine Calf Raise	3x10,15,20 reps	rest: 15s

Rest Day 0 exercises, 0 min

Quads, Lower ABS and Calves 8 exercises, 0 min

Hack Squat	5x30,25,20,15,10 reps	rest: 30s
Machine Leg Press	5x10,15,20,25,30 reps	rest: 30s
Machine Leg Extension	5x30,25,20,15,10 reps	rest: 0s
	5x1 reps	rest: 30s
Machine Seated Calf Raise	5x30,25,20,15,10 reps	rest: 0s
Machine Ab Crunch	5x15 reps	rest: 30s
	5x30 reps	rest: 0s
Machine Seated Calf Raise	5x10,15,20,25,30 reps	rest: 30s

Chest and Shoulders Day 5 exercises, 0 min

Dumbbell Incline Fly	5x30,25,20,15,10 reps	rest: 30s
Dumbbell Decline Fly	5x10,15,20,25,30 reps	rest: 25s
Dumbbell One-Arm Shoulder Press	5x30,25,20,15,10 reps	rest: 30s
Dumbbell Front Raise	5x30,25,20,15,10 reps	rest: 30s
Dumbbell Reverse Fly	5x10,15,20,25,30 reps	rest: 25s

Arms 4 exercises, 0 min

	5x30,25,20,15,10 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	5x10,15,20,25,30 reps	rest: 30s
Cable Dual Overhead Curl	5x30,25,20,15,10 reps	rest: 30s
Dumbbell Seated Curl	5x10,15,20,25,30 reps	rest: 30s

Lower Back, Hamstrings and Upper ABS 6 exercises, 0 min

Barbell Rack Pull	5x30,25,20,15,10 reps	rest: 30s
Cable Deadlift	5x10,15,20,25,30 reps	rest: 30s
Machine Single-Leg Curl	5x30,25,20,15,10 reps	rest: 30s
Machine Seated Leg Curl	5x10,15,20,25,30 reps	rest: 30s
Machine Ab Crunch	5x30,25,20,15,10 reps	rest: 30s
Decline Crunch	5x10,15,20,25,30 reps	rest: 30s

Upper Back and Calves 6 exercises, 0 min

Dumbbell Incline Bench Row	5x30,25,20,15,10 reps	rest: 30s
Dumbbell Bent-Over Row	5x10,15,20,25,30 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x30,25,20,15,10 reps	rest: 30s
Cable Rope Lat Pulldown	5x10,15,20,25,30 reps	rest: 30s
Machine Calf Raise	5x30,25,20,15,10 reps	rest: 30s
Calf Press On Leg Press	5x10,15,20,25,30 reps	rest: 30s