3tip

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RATING: 2 (FROM 2 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulder 9 exercises, 48 mins

Smith Machine Shoulder Press	3x10 reps	rest: 45s
Dumbbell Alternating Front Raise	3x10 reps	rest: 45s
Barbell Alternating Press	3x10 reps	rest: 45s
Barbell Upright Row	3x8 reps	rest: 45s
	3x8 reps	rest: 45s
	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Cable Reverse Fly	3x10 reps	rest: 45s
	0x0 reps	rest: 15s

Legs 7 exercises, 1 hr 0 min

Cardio 2 exercises, 1 hr 3 mins

	Step Machine	0x0 reps	rest: 30s
	Treadmill Running	0x0 reps	rest: 30s

Back/Biceps 9 exercises, 1 hr 24 mins

Pull-Up	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x20 reps	rest: 60s
Medicine Ball Overhead Throw	3x30 reps	rest: 60s
Barbell Row	4x12 reps	rest: 60s
Cable One-Arm Rotational Row	3x20 reps	rest: 60s
Dumbbell One-Arm Row	3x20 reps	rest: 80s
Dumbbell Alternating Incline Curl	5x10 reps	rest: 80s
EZ Bar Close Grip Curl	5x10 reps	rest: 80s
	0x0 reps	rest: 15s

Chest/ Triceps 10 exercises, 1 hr 42 mins

Dumbbell Bench Press	3x20 reps	rest: 80s
Dumbbell Fly	3x25 reps	rest: 80s
Cable Incline Press	3x20 reps	rest: 80s
Cable Cross-Over	3x20 reps	rest: 80s
Smith Machine Decline Bench Press	3x15 reps	rest: 80s
Dumbbell Pullover	3x15 reps	rest: 80s
Cable Lower Chest Raise	3x12 reps	rest: 80s
Barbell Tricep Extension (Supine)	4x20 reps	rest: 80s
Bench Dip	4x20 reps	rest: 80s
	0x0 reps	rest: 15s