Carnival Fit - Tobi

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RATING: 34 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Focusing on higher reps to aid weight loss while sculpting the muscles.

There are two leg days, one day u focuses on the front of the leg, the other day focuses on the back of the leg.

Warmup with pushups, pullups on upper body day and with body weight squats and mountain climbers on lower body day.

*** Notes :

You can add cardio into any of your exercise days or on rest days.

Legs and abs 8 exercises, 1 hr 7 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Lunge	4x10 reps	rest: 60s
Barbell Hip Thrust	3x12 reps	rest: 60s
Dumbbell Step-Up	3x15 reps	rest: 60s
Barbell Standing Calf Raise	3x20 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x15 reps	rest: 60s

Chest and shoulders 8 exercises, 1 hr 1 min

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Inner Chest Press	4x12 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	2x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

legs 8 exercises, 1 hr 5 mins

Barbell Stiff-Leg Deadlift (Wide Stance)	4x12 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Single-Leg Glute Bridge	4x12 reps	rest: 60s
Cable Leg Kickback	3x15 reps	rest: 60s
Barbell Seated Calf Raise	3x12 reps	rest: 60s

Back and abs 8 exercises, 1 hr 4 mins

Barbell Deadlift	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Abdominal Pendulum	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Cable Wood Chop	2x15 reps	rest: 60s
Cable Crunch	3x12 reps	rest: 60s

Biceps and Triceps 8 exercises, 1 hr 0 min

Dip	3x10 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x15 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x12 reps	rest: 60s
Barbell Concentration Curl	3x12 reps	rest: 60s
Cable One-Arm High Curl	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x12 reps	rest: 60s