bachristensen

Dec 23rd 2014

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Cutting edge

DOWNLOADS/VIEWS: 12/1601

RATING: 80 (FROM 1 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

maintain lean muscle and loose fat.

Legs and cardio 8 exercises, 1 hr 30 mins

Back and Biceps 9 exercises, 49 mins

Barbell Good Morning	5x15,12,10,12,15 reps	rest: 0s
EZ Bar Close Grip Curl	5x12,10,8,10,12 reps	rest: 60s
Cable Rope Lat Pulldown	5x15,12,10,12,15 reps	rest: 0s
Dumbbell One-Arm Zottman Preacher Curl	5x12,10,8,10,12 reps	rest: 60s
Dual Cable Triceps Extension	3x20 reps	rest: 0s
Cable One-Arm Concentration Curl	3x12 reps	rest: 60s
Machine Assisted Chin-Up	4x1 reps	rest: 60s
Machine Lat Pulldown	4x15,10,8,10,15 reps	rest: 0s
Barbell Bent-Over Row	4x12 reps	rest: 60s

Chest and Shoulders 9 exercises, 56 mins

Barbell Decline Bench Press	5x12,10,8,10,12 reps	rest: 0s
Leverage Incline Chest Press	5x12 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,10 reps	rest: 0s
Band Lateral Raise	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x12 reps	rest: 0s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Machine Fly	5x12,10,8,10,12 reps	rest: 0s
Barbell Front Raise	5x10 reps	rest: 0s
Barbell Seated Press	5x12 reps	rest: 60s

Quadriceps and Calves 9 exercises, 1 hr 7 mins

Back and Biceps 8 exercises, 51 mins

Barbell Bent-Over Row	5x14,12,10,12,14 reps	rest: 0s
EZ Bar Curl	5x12 reps	rest: 60s
Rear Pull-Up (Wide Grip)	4x10 reps	rest: 0s
Preacher Curl Machine	4x14,12,10,12 reps	rest: 60s
Cable Rope Lat Pulldown	3x12 reps	rest: 0s
Barbell Preacher Curl (Overhand)	3x15 reps	rest: 60s
T Bar Row	5x14,12,10,12,14 reps	rest: 60s
Dumbbell Preacher Curl	5x12,10,8,10,12 reps	rest: 60s

Hamstrings and abs 8 exercises, 1 hr 0 min

Chest and Triceps 8 exercises, 1 hr 4 mins

Band Bench Press	5x14,12,10,12,14 reps	rest: 0s
Barbell Tricep Extension	5x12 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 0s
Barbell JM Press	4x12 reps	rest: 60s
Barbell Pullover and Press	3x12 reps	rest: 0s
Weighted Tricep Dip	3x15 reps	rest: 60s
Stability Ball Push-Up	4x20 reps	rest: 60s
Cable Rope Tricep Extension (Supine)	4x12 reps	rest: 60s