osama.tarsha

Sep 2nd 2019

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Push, Pull and Legs Supersets

DOWNLOADS/VIEWS: 89/10629

RATING: 83 (FROM 57 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a strictly cutting routine to look your best for summer. I have used plans like this in the past but I decided to create my own because I didn't find them challenging enough. Do this routine for at least 1 month before you go to the beach for the best result. Guidelines: -Make sure to eat a rich protein diet to recover those torn muscle fibers. Just google rich protein foods. -Eat 6 small meals a day. Each meal would be about half, or more, of what you would usually consume 3 times a day. Just increase the protein content, I would recommend a supplement. -Sleep for at least 8 hours a day. -Do at least 30 minutes of fasted cardio in the morning , on an empty stomach. Just a simple walk or a light run will do fine. Doing this will burn a lot of fat rather than doing cardio later in the day. -Warm up for at least 5 minutes before lifting any weights, just light cardio or light weights to get some blood flowing in your muscles. Also do at least 5 minutes of dynamic stretching before lifting. -At the end of the exercise I recommend you do at least 5 to 10 minutes of static stretching. -The way the plan is setup is with supersets, so for example on Monday you would do Bench press and then right away you would do Bench flyes, don’t wait longer than 10 seconds between supersets. The app doesn't skip to the next superset so you would have to do it manually. -You can adjust the reps if you want but I recommend you keep it between 8-12 reps and 30 to 60 second max wait time between sets. You want to keep your heart rate up throughout this plan. -Don’t reach muscle failure, stay at least 2 to 3 reps before failure. Stay at about 50% to 60% of your one rep max throughout the program. For example if your squat 200lbs for one rep max, then your working weight is 100lbs. If you can do 15 reps with 100lbs then you want to do 10 to 12 reps only. -The abb exercises are set for Tuesday, Thursday and Saturday. There are 3 different abb exercises so you want to triset them with minimum amount of rest. Each day you will hit upper, lower and obliques. -Don’t follow this plan longer than 1-2 months. This is a high volume workout and if it’s done for long periods of time then your gains will stop and you might hurt yourself in the process. I recommend to change to a bulking or a strength gaining plan afterwards. -This is a Monday to Saturday routine, hitting every body part twice a week. Rest up on Sunday to be ready to do it again the next week. However, I recommend you keep doing a light fasted cardio every morning regardless of the day. -It sholuldn't take longer than 1 to 1.5 hour a day to complete the routine.

Push superset 11 exercises, 1 hr 19 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Kickback	3x15 reps	rest: 60s

Pull superset 14 exercises, 2 hrs 36 mins

Treadmill Running	1x0 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Pullover	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Weighted Side Bend	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s

Legs superset 9 exercises, 1 hr 2 mins

Barbell Deep Squat	3x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s

Push superset 13 exercises, 1 hr 33 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
EZ Bar French Press (Reverse Grip)	3x10 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x15 reps	rest: 60s
Decline Bench Ab Reach	3x15 reps	rest: 60s
Decline Bench Weighted Twist	3x15 reps	rest: 60s

Pull superset 10 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
Barbell Rack Pull	3x10 reps	rest: 60s
V Bar Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Dumbbell Preacher Curl	3x10 reps	rest: 60s
T Bar Row	2x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s

Legs Superset 11 exercises, 1 hr 17 mins

Barbell Front Squat	3x10 reps	rest: 60s
Dumbbell Split Jump	3x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Single-Leg Calf Raise	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Knee Tuck Jump	3x10 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 60s
V-Up	3x15 reps	rest: 60s