L?ch t?p c?a L?i Nh? Trung

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5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

L?ch c?a L?i Nh? Trung, 6 ngày t?p t?, dùng cho cutting, ngày ?n 120g protein tr? lên, have fun :v

1. Vai, chân 6 exercises, 37 mins

Machine Leg Curl (Prone)	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s

2. Ng?c, tay sau 6 exercises, 37 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps • 60s	rest: 60s

3. Vai, xô l?ng 7 exercises, 43 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
T Bar Row	3x8 reps • 60s	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps • 60s	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Row	3x8 reps • 60s	rest: 60s

4. Mông, tay 7 exercises, 43 mins

Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Lunge	3x8 reps • 60s	rest: 60s
Dumbbell Tricep Extension	3x8 reps • 60s	rest: 60s
Smith Machine Squat	3x8 reps • 60s	rest: 60s
Dumbbell Spider Curl	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s

5. Ng?c, b?ng 6 exercises, 37 mins

	3x8 reps • 60s	rest: 60s
Barbell Bench Press	3x8 reps • 60s	rest: 60s
Decline Crunch	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s

6. Xô l?ng, tay tr??c 7 exercises, 43 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
T Bar Row	3x8 reps • 60s	rest: 60s
Dumbbell Incline Curl	3x8 reps • 60s	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps • 60s	rest: 60s
Dumbbell Spider Curl	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Row	3x8 reps • 60s	rest: 60s