soleobjective

Apr 8th 2014

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Pushing through the WALL!!!

DOWNLOADS/VIEWS: 63/3514

RATING: 80 (FROM 6 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to mix things up a bit when you feel like you're hitting a plateau. The lifts focus more on compound movements, so maxing out weight is not recommended. Push yourself with the weight you use, but not to the point of injury (obviously...).

Some Clarification:

The four planks on the Leg/Core day are to be performed as a circuit, moving on from one exercise to the next for a total of 3 sets. Rest is 45 secs between each exercise, with a 90 sec rest between sets.

**This routine was made according to my personal schedule. You can adjust the two rest days so that you have 3 days in a row lifting, a day off, 2 more lifting days, a day off, then repeat. As long as the lifting days are still in the same order, pick and choose which days to rest on your own.

Rest or Light Cardio 0 exercises, 0 min

Back/Triceps 13 exercises, 1 hr 16 mins

Pull-Up	3x10 reps	rest: 60s
Barbell Romanian Deadlift	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
EZ Bar French Press	4x12,10,8,6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Kettlebell Renegade Row	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Kettlebell Row	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s

Rest or Moderate Cardio 0 exercises, 0 min

Chest/Bicep/Forearm 11 exercises, 1 hr 4 mins

Chin-Up	4x12,10,8,6 reps	rest: 60s
Machine Inverted Row	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly (Stability Ball)	4x12,10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Barbell Reverse Curl	4x12,10,8,6 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12,10,8,6 reps	rest: 60s
Machine Fly	4x12,10,8,6 reps	rest: 60s

Legs/Core 12 exercises, 1 hr 15 mins

Barbell Front Squat	4x12,10,8,6 reps	rest: 60s
Barbell Overhead Squat	4x12,10,8,6 reps	rest: 60s
Barbell Sumo Deadlift	4x12,10,8,6 reps	rest: 60s
Barbell Hip Thrust	4x12,10,8,6 reps	rest: 60s
	4x12,10,8,6 reps	rest: 60s
Plank	4x8 reps	rest: 20s
Stability Ball Plank	4x8 reps	rest: 60s
Side Plank	4x10 reps	rest: 60s
Forearm Plank with Hip Abduction	4x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Parallel Bar Hip Flexion	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s

Shoulders/Trap/Delts 10 exercises, 1 hr 1 min

	4x8 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Barbell Clean and Jerk	4x12,10,8,6 reps	rest: 60s
Barbell Push Press	4x12,10,8,6 reps	rest: 60s
Barbell Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Cable Lateral Raise	4x12,10,8,6 reps	rest: 60s

Legs 10 exercises, 1 hr 4 mins

Barbell Deep Squat	4x12,10,8,6 reps	rest: 60s
Barbell Power Snatch	4x12,10,8,6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Mountain Climber	4x25 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Split Jump	3x10 reps	rest: 60s
Jump Squat	3x10 reps	rest: 60s
Knee Tuck Jump	3x10 reps	rest: 60s