Cutthroat Knuckle Dragon GoRilla

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

this is a body & mind focusing super intence, high volume of reps with a not heavy but not to light of weight. Each excerise you will do 4 sets of 20 reps.. I haven't meet anybody who can finish a work week with me practice and challange me lf u DARE.....

Monday
Tuesday
Wednesday
Thursday
Friday

Legs, Squats, Hamstrings curls, Quad extension, Calf raises 4 exercises, 1 hr 7 mins

Barbell Squat	4x20 reps	rest: 180s
Machine Leg Curl (Prone)	4x20 reps	rest: 180s
Machine Leg Extension	4x20 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 120s

Shoulders, Deltoids, Roboids 7 exercises, 1 hr 30 mins

Barbell Shoulder Press	4x20 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x20 reps	rest: 120s
Dumbbell Bent-Over Raise	4x12 reps	rest: 5s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 5s
Dumbbell Lateral Raise	4x12 reps	rest: 120s
Barbell Shrug	4x20 reps	rest: 120s
Dumbbell Shoulder Shrug	4x25 reps	rest: 120s

Chest 7 exercises, 1 hr 36 mins

Barbell Bench Press	4x20 reps	rest: 12s
Machine Bench Press	4x12 reps	rest: 120s
Barbell Incline Bench Press	4x20 reps	rest: 12s
Leverage Incline Chest Press	4x12 reps	rest: 120s
Dumbbell Bench Press	4x20 reps	rest: 60s
Dumbbell Incline Bench Press	4x20 reps	rest: 60s
Dumbbell Fly	4x40 reps	rest: 90s

Back, Traps, Lats, Upper Lower 5 exercises, 1 hr 12 mins

Pull-Up	5x8 reps	rest: 120s
Chin-Up	5x8 reps	rest: 120s
Barbell Deadlift	4x12 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 12s
Cable Upper Row	4x20 reps	rest: 120s

Arms, Triceps, Biceps 6 exercises, 1 hr 20 mins

Barbell Curl	4x20 reps	rest: 12s
Barbell Tricep Extension (Supine)	4x30 reps	rest: 120s
Barbell Curl	4x20 reps	rest: 12s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 12s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x25 reps	rest: 120s