CUTTING 5 weeks

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CUTTING 5 weeks

Shared By : Jizzm

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 74 / 1292

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Description

This is a 5 week plan after we have done the 6 week beginner program....after this is still being organised...

Monday

Legs and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	20	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	20	3
Upper Legs		Leg Extensions	60 sec	20	3
Upper Legs		Seated Leg Curl	60 sec	20	3
Upper Legs		Barbell Squat	60 sec	20	3
Glutes		One Leg Kickback	60 sec	15	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	10	2
Abs		Exercise Ball Crunch	60 sec	10	3
Abs		Gorilla Chin Crunch	60 sec	10	2
Abs		Butt-Ups	60 sec	60	1
Abs		Dumbbell Side Bend	60 sec	20	3
Abs		Russian Twist	60 sec	30	3
Abs		Side Bridge	60 sec	N/A	1

Tuesday

Chest, shoulders, bis, tris

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	15	4
Chest		Plyo Kettlebell Pushups	60 sec	10	3
Shoulders		Dumbbell Shoulder Press	60 sec	20	3
Biceps		Preacher Curl Machine	60 sec	15	4
Shoulders		Dumbbell Front Raise	60 sec	15	4
Shoulders		Cable Shrug	60 sec	20	4
Shoulders		Cable Rope Rear Delt Row	60 sec	15	4
Triceps		Cable Rope Overhead Triceps Extension	60 sec	20	4
Chest		Dumbbell Incline Bench Press	60 sec	15	4
Shoulders		Cable Internal Rotation	60 sec	20	2

Thursday

Back and abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Back Extensions - Hyperextensions	60 sec	15	3
Back		Cable Seated Row	60 sec	15	3
Back		Barbell Bent Over Row	60 sec	15	3
Back		Underhand Pull down	60 sec	15	3
Back		Wide-Grip Lat Pulldown	60 sec	15	3
Back		Barbell Deadlift	60 sec	8	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	15	3
Abs		Exercise Ball Crunch	60 sec	30	3
Abs		Gorilla Chin Crunch	60 sec	15	3
Abs		Butt-Ups	60 sec	60	2
Abs		Dumbbell Side Bend	60 sec	30	3
Abs		Russian Twist	60 sec	30	3
Abs		Side Bridge	60 sec	N/A	2

Friday

Arms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		EZ-Bar Curl	60 sec	20	3
Triceps		Barbell Lying Triceps Press	60 sec	20	3
Biceps		Cross Body Hammer Curl	60 sec	20	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	20	3
Biceps		Standing Biceps Cable Curl	60 sec	20	3
Biceps		Reverse Cable Curl	60 sec	20	3
Biceps		Hammer Curls with Rope	60 sec	20	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	20	3
Abs		Crunches	60 sec	30	3

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