Charlessevere

Jan 14th 2014

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Focus on cardio

Shoulders Triceps cardio 12 exercises, 1 hr 40 mins

Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Smith Machine Shoulder Press	3x12 reps	rest: 60s
Dumbbell Front Incline Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Smith Machine Shrug	3x12 reps	rest: 0s
Weighted Tricep Dip	3x12 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Treadmill Running	1x1 reps	rest: 20s

Cardio 1 exercises, 46 mins

1x1 reps

rest: 45s

legs Abs 13 exercises, 1 hr 45 mins

Machine Assisted Pull-Up	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 0s
Decline Bench Knee Raise	3x12 reps	rest: 60s
	2x12 reps	rest: 60s
Plank	1x1 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x60 reps	rest: 60s
Machine Seated Leg Curl	2x40 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Hack Squat	3x12 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 60s
Machine Leg Extension	2x50 reps	rest: 60s

Cardio 0 exercises, 0 min

Chest Triceps 12 exercises, 1 hr 56 mins

Cable Tricep Pushdown (Rope)	3x15 reps	rest: 0s
Cable Upper Chest Crossover	3x15 reps	rest: 30s
Barbell Bench Press	5x10 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 60s
Leverage Incline Chest Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 60s
Weighted Bench Dip	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Step Machine	1x1 reps	rest: 30s

Back Biceps cardio 13 exercises, 1 hr 59 mins

Back Hyperextension	3x15 reps	rest: 35s
Barbell Deadlift	3x15 reps	rest: 45s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	2x12 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Bicep Curl	2x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 30s

Bulldog Shoulders 15 exercises, 1 hr 58 mins

Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Smith Machine Incline Bench Press (Reverse Grip)	3x12 reps	rest: 60s
Smith Machine Shoulder Press	2x12 reps	rest: 60s
Leverage Incline Chest Press	2x12 reps	rest: 60s
	3x12 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Deltoid Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Upright Row	2x12 reps	rest: 60s
Machine Reverse Fly	5x15 reps	rest: 60s
Cable Seated Row	5x15 reps	rest: 60s
Cable Rope Lat Pulldown	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s