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Jan 11th 2014

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Fourth day of the week is intended for complexes. Do 4 or more rounds of them

Push 01 7 exercises, 57 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Incline Fly With A Twist	4x12 reps	rest: 60s
Barbell Tricep Press (Supine)	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Stability Ball Crunch	3x20 reps	rest: 10s

Push 02 9 exercises, 1 hr 8 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Barbell Seated Tricep Extension	2x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x10 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 20s

Push 03 10 exercises, 1 hr 13 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Hanging Leg Raise	4x25 reps	rest: 15s
Bench Crunch	4x25 reps	rest: 15s
Plank	3x1 reps	rest: 30s

Pull 01 7 exercises, 1 hr 0 min

Barbell Deadlift	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Stability Ball Back Extension with Hands Behind Head	4x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s

Pull 02 7 exercises, 1 hr 4 mins

Pull-Up	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Barbell Romanian Deadlift	5x10 reps	rest: 60s
Stability Ball Back Extension with Hands Behind Head	4x12 reps	rest: 60s
Dumbbell Seated Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s

Pull 03 9 exercises, 1 hr 7 mins

Barbell Bent-Over Row	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x15 reps	rest: 60s

Legs & Shoulders 01 7 exercises, 1 hr 11 mins

Legs & Shoulders 02 7 exercises, 1 hr 10 mins

Smith Machine Squat	4x20 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x20 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Barbell Bradford Rocky Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Stability Ball Crunch	4x20 reps	rest: 10s

Legs & Shoulders 03 (noge) 6 exercises, 1 hr 2 mins

Legs & Shoulders 04 (ramena) 9 exercises, 1 hr 8 mins

Barbell Shoulder Press	4x8 reps	rest: 60s
Smith Machine Upright Row	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Reverse Crunch	3x30 reps	rest: 10s
Bench Crunch	3x30 reps	rest: 10s
Cable Kneeling Crunch	3x20 reps	rest: 45s

kompleksne vaje (1,2) 7 exercises, 21 mins