sksnyder

Oct 6th 2014

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Hitting it HARD

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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

increase strength and muscle mass. Working Legs twice a week!

Chest 7 exercises, 59 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 5s
Push-Up	4x12 reps	rest: 60s
Barbell Decline Pullover	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Leg Day 8 exercises, 1 hr 16 mins

Machine Leg Press	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Barbell Deep Squat	4x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x12 reps	rest: 60s

Shoulders & Tri's 12 exercises, 1 hr 53 mins

Dumbbell Seated Dublin Press	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell Upright Row	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Dumbbell Alternating Lateral Raise	4x12 reps	rest: 60s
Dumbbell Tricep Kickback with Stork Stance	4x12 reps	rest: 60s
Dumbbell Front Incline Raise	4x12 reps	rest: 60s
Leverage Shoulder Press	4x12 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Back & Biceps 13 exercises, 2 hrs 6 mins

Cable Seated Row	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Leverage Machine High Row	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Leverage Machine Iso Row	4x12 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Machine Back Extension	4x12 reps	rest: 60s
Dumbbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s

Leg Day 2 18 exercises, 2 hrs 35 mins

Machine Leg Press (Narrow Stance)	4x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Barbell Step-Up	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 5s
Machine Single-Leg Press	4x12 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s
Mountain Climber	4x12 reps	rest: 5s
Machine Hip Adduction	4x12 reps	rest: 5s
	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Hack Squat	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s