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Bad Ass! *****
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Bad Ass! ***** routine by jnovondo is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)
Routine detail
Day 1
Chest/Tri
Est. 60 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Barbell Decline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Incline Plate Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 10,8,6,4 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 2
Back/Bi
Est. 55 min
7 exercises
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,4 Reps
Cable Seated Row
4 Sets x 10,8,6,4 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
High one arm reverse cable fly
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Arms
Est. 60 min
9 exercises
21s
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Shoulders and Abs
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Day 4
Legs
Est. 46 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Leg Press One Leg
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Matrix Leg curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Smith Machine Calf Extension
3 Sets x 8 Reps
