Tony's cutting/bulking v2

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RATING: 81 (FROM 5 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Been tweaking this a bit, I removed all Smith Machine (and a couple of other machine) exercises and replaced with dumbbells, standardized cardio on elliptical every day except for legs day (that's stationary bike)

Monday
Tuesday
Wednesday
Thursday
Friday

chest & back 8 exercises, 1 hr 17 mins

Dumbbell Decline Bench Press	4x10 reps	rest: 45s
Dumbbell Fly	4x10 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell One-Arm Row	4x10 reps	rest: 45s
Machine Seated Row	4x10 reps	rest: 45s
Machine Back Extension	4x10 reps	rest: 45s
Plank	4x8 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

shoulders & arms 9 exercises, 1 hr 28 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Dumbbell Shoulder Shrug	4x10 reps	rest: 45s
Cable Deltoid Raise	4x10 reps	rest: 45s
Dumbbell Concentration Curl	4x10 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 45s
Dumbbell Rotational Curl	4x10 reps	rest: 45s
Machine Dip	4x10 reps	rest: 45s
Dumbbell Wood Chop	5x10 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

legs 7 exercises, 1 hr 9 mins

Dumbbell Squat	4x10 reps	rest: 45s
Machine Single-Leg Press	4x10 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 45s
Single-Leg Squat	4x10 reps	rest: 45s
Bodyweight Calf Raise	4x10 reps	rest: 45s
Glute Kickback	4x10 reps	rest: 45s
Stationary Bike	0x0 reps	rest: 20s

back & chest 8 exercises, 1 hr 15 mins

Dumbbell Deadlift	4x10 reps	rest: 45s
Dumbbell Bent-Over Row	4x10 reps	rest: 45s
Dumbbell Incline Bench Row	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Dumbbell Pullover	4x10 reps	rest: 45s
Push-Up	4x10 reps	rest: 45s
Plank	4x8 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

arms & shoulders 9 exercises, 1 hr 28 mins

Dumbbell Bicep Curl	4x10 reps	rest: 45s
Dumbbell Press (Close Grip)	4x10 reps	rest: 45s
Dumbbell One-Arm Bicep Curl (Prone)	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s
Dumbbell Seated Arnold Press	4x10 reps	rest: 45s
Dumbbell Bent-Over Raise	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Parallel Bar Hip Raise	5x15 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s