Corey’s 7 day body recomposition

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7 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Progressive overload and a lot of protein

Chest shoulders triceps 12 exercises, 0 min

Elliptical Training	1x8 reps • 300s	rest: 0s
Smith Machine Bench Press	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Machine Reverse Fly	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
EZ Bar Tricep Extension	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Machine Dip	3x10 reps	rest: 45s
Machine Ab Crunch	3x10 reps	rest: 30s
Stationary Bike	1x8 reps • 600s	rest: 0s

Legs and abs 9 exercises, 0 min

Back and biceps 10 exercises, 0 min

Chest shoulder’s Triceps 11 exercises, 0 min

Elliptical Training	1x8 reps • 300s	rest: 0s
Smith Machine Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Machine Fly	3x8 reps	rest: 45s
Smith Machine Shoulder Press	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
	3x8 reps	rest: 45s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Machine Dip	3x8 reps	rest: 45s
Elliptical Training	1x8 reps • 900s	rest: 0s

Legs and abs 9 exercises, 0 min

Back and biceps 10 exercises, 0 min

Walking	1x10,15 reps • 300s	rest: 0s
Smith Machine Deadlift	3x5 reps	rest: 60s
Cable Seated Row	3x10,15 reps	rest: 45s
Barbell Bent-Over Row	3x10 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
EZ Bar Curl	3x10 reps	rest: 45s
Cable Standing Curl	3x10,15 reps	rest: 45s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 45s
	3x1 reps	rest: 45s