smith399

Dec 31st 2013

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SUMMER CUT

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3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

SHAPE DE BEACH

CHEST TRICEPS ABS 14 exercises, 4 hrs 0 min

Barbell Incline Bench Press	4x12 reps	rest: 0s
Dumbbell Decline Fly	4x12 reps	rest: 45s
Barbell Decline Bench Press	4x12 reps	rest: 0s
Cable Incline Fly	4x12 reps	rest: 45s
Barbell Bench Press	4x12 reps	rest: 45s
Dip	4x999 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x20 reps	rest: 0s
Cross Body Crunch	4x15 reps	rest: 30s
Hanging Leg Raise	4x15 reps	rest: 0s
Seated Leg Tuck	4x15 reps	rest: 30s

DOS BICEPS MOLLETS 13 exercises, 4 hrs 0 min

Pull-Up	4x999 reps	rest: 0s
Dumbbell One-Arm Row	4x12 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 0s
T Bar Row	4x12 reps	rest: 45s
Cable Lateral Raise	4x12 reps	rest: 0s
Kettlebell Renegade Row	4x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 0s
EZ Bar Curl	4x12 reps	rest: 45s
Cable Rope Hammer Curl	4x12 reps	rest: 0s
Barbell Preacher Curl	4x12 reps	rest: 45s
Calf Press On Leg Press	4x15 reps	rest: 30s
Barbell Standing Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 45s

EPAULES BRAS ABS 15 exercises, 1 hr 43 mins

Barbell Shoulder Press	4x12 reps	rest: 0s
Smith Machine Upright Row	4x12 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12 reps	rest: 0s
Dumbbell Bent-Over Raise	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 0s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 0s
Band Reverse Fly	4x12 reps	rest: 45s
Dumbbell Pullover	4x12 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 0s
Barbell Reverse Curl	4x12 reps	rest: 45s
Machine Inverted Row	4x12 reps	rest: 45s
Hanging Leg Raise	4x10 reps	rest: 0s
Seated Bench Leg Pull-In	4x12 reps	rest: 30s
Machine Ab Crunch	4x15 reps	rest: 45s

UPPER LOWER LEGS ABS 13 exercises, 1 hr 27 mins

CHEST EPAULES 11 exercises, 4 hrs 0 min

Dumbbell Bench Press	4x12 reps	rest: 0s
Barbell Bench Press	4x999 reps	rest: 45s
Barbell Incline Bench Press	4x12 reps	rest: 0s
Barbell Decline Bench Press	4x12 reps	rest: 45s
Push-Up	3x999 reps	rest: 0s
Machine Fly	3x15 reps	rest: 45s
Smith Machine Shoulder Press	4x12 reps	rest: 0s
Dumbbell Seated Side Lateral Raise	4x15 reps	rest: 45s
Barbell Upright Row	3x15 reps	rest: 0s
Machine Reverse Fly	3x15 reps	rest: 0s
Kettlebell One-Arm Clean and Jerk	3x8 reps	rest: 60s

BICEPS TRICEPS FOREARMS 13 exercises, 1 hr 28 mins

Barbell Curl	4x15 reps	rest: 0s
Chin-Up (Close Grip)	4x10 reps	rest: 45s
Cable Bicep Curl (Supine)	3x15 reps	rest: 0s
Dumbbell Concentration Curl	3x15 reps	rest: 45s
Cable Dual Overhead Curl	3x15 reps	rest: 0s
Dumbbell Hammer Curl	3x15 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 0s
	3x10 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 45s
Barbell Reverse Curl	3x15 reps	rest: 45s

DOS TRAPEZES ABS 11 exercises, 4 hrs 0 min

Barbell Deadlift	7x5 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	4x15 reps	rest: 0s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 0s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 45s
Barbell Shrug	3x20 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x15 reps	rest: 45s
Hanging Knee Raise	3x999 reps	rest: 45s
Dumbbell Side Bend	3x25 reps	rest: 45s
Alternating Floor Leg Raise	3x20 reps	rest: 45s

LEGS FOREARMS 11 exercises, 1 hr 30 mins

Machine Leg Curl (Prone)	4x15 reps	rest: 45s
Machine Leg Press	3x50 reps	rest: 45s
Barbell Deep Squat	4x8 reps	rest: 0s
Machine Leg Extension	4x20 reps	rest: 45s
Barbell Stiff-Leg Deadlift	3x15 reps	rest: 0s
Machine Leg Curl (Prone)	3x10 reps	rest: 45s
Machine Calf Press	4x25 reps	rest: 45s
Barbell Standing Calf Raise	3x15 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	4x15 reps	rest: 0s
Barbell Kneeling Wrist Curl (Palms Up)	4x15 reps	rest: 0s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 45s

GUNZZ 10 exercises, 32 mins

Barbell Preacher Curl	3x15,10,8 reps	rest: 0s
EZ Bar Tricep Extension	3x15,10,8 reps	rest: 60s
Dumbbell Bicep Curl	3x15,10,8 reps	rest: 0s
Cable Shoulder Extension	3x15,10,8 reps	rest: 60s
Dip	3x15,10,8 reps	rest: 0s
Chin-Up	3x15,10,8 reps	rest: 60s
Cable Tricep Kickback	3x15,10,8 reps	rest: 0s
Cable Rope Hammer Curl	3x15,10,8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x15,10,8 reps	rest: 0s
Bench Dip	3x15,10,8 reps	rest: 60s