vw_thunder

May 24th 2016

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4 Week Cut

DOWNLOADS/VIEWS: 187/8181

RATING: 64 (FROM 14 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Intense combined weight and cardio regime. Goal is set for 5 days a week with 2 days rest. Mix the rest/work days as desired.

Chest and Arms 13 exercises, 1 hr 35 mins

Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Crunch	3x25 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Dumbbell Decline Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl (Supine Wide Grip)	3x12 reps	rest: 30s
Dumbbell Tricep Kickback	3x12 reps	rest: 30s
V-Up	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Cardio 3 exercises, 43 mins

Plank	3x8 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

Back, Legs and Abs 11 exercises, 1 hr 20 mins

Dumbbell Deadlift	3x12 reps	rest: 30s
Dumbbell Jump Squat	3x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s
Dumbbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell Iron Cross	3x12 reps	rest: 30s
Abdominal Pendulum	3x15 reps	rest: 30s
Assisted Hyperextension	3x12 reps	rest: 30s
Dumbbell Lunge	3x12 reps	rest: 30s
Bench Plank	3x8 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Cardio 3 exercises, 59 mins

Stability Ball Bridge	3x15 reps	rest: 30s
Dragon Flag	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 45s

Shoulders and Abs 8 exercises, 1 hr 1 min

Dumbbell Alternating Press	3x12 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Dumbbell Reverse Fly	3x12 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s
Weight Plate Neck Extension (Prone)	3x12 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Chest and Arms 13 exercises, 1 hr 35 mins

Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Crunch	3x25 reps	rest: 30s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Supine Wide Grip)	3x12 reps	rest: 30s
Dumbbell Tricep Kickback	3x12 reps	rest: 30s
V-Up	3x15 reps	rest: 30s
Running	0x0 reps	rest: 20s

Cardio 3 exercises, 43 mins

Plank	3x8 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

Back, Legs and Abs 11 exercises, 1 hr 19 mins

Dumbbell Deadlift	3x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s
Dumbbell Incline Row (Reverse Grip)	3x12 reps	rest: 30s
Dumbbell Iron Cross	3x12 reps	rest: 30s
Abdominal Pendulum	3x15 reps	rest: 30s
Assisted Hyperextension	3x12 reps	rest: 30s
Dumbbell Reverse Lunge	3x12 reps	rest: 30s
Bench Plank	3x1 reps	rest: 30s
Dumbbell Squat	3x8 reps	rest: 60s
Running	0x0 reps	rest: 20s

Cardio 3 exercises, 59 mins

Stability Ball Bridge	3x15 reps	rest: 30s
Dragon Flag	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 45s

Shoulders and Abs 9 exercises, 1 hr 5 mins

Dumbbell Alternating Press	3x12 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Dumbbell Reverse Fly	3x12 reps	rest: 30s
Side Bridge	3x1 reps	rest: 30s
Weight Plate Neck Extension (Prone)	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Running	0x0 reps	rest: 20s

Chest and Arms 13 exercises, 1 hr 35 mins

Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Crunch	3x25 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Dumbbell Decline Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl (Supine Wide Grip)	3x12 reps	rest: 30s
Dumbbell Tricep Kickback	3x12 reps	rest: 30s
V-Up	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Cardio 3 exercises, 43 mins

Plank	3x8 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 30s

Back, Legs and Abs 11 exercises, 1 hr 20 mins

Dumbbell Deadlift	3x12 reps	rest: 30s
Dumbbell Jump Squat	3x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s
Dumbbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell Iron Cross	3x12 reps	rest: 30s
Abdominal Pendulum	3x15 reps	rest: 30s
Assisted Hyperextension	3x12 reps	rest: 30s
Dumbbell Lunge	3x12 reps	rest: 30s
Bench Plank	3x8 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Cardio 3 exercises, 59 mins

Stability Ball Bridge	3x15 reps	rest: 30s
Dragon Flag	3x15 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 45s

Shoulders and Abs 8 exercises, 1 hr 1 min

Dumbbell Alternating Press	3x12 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Dumbbell Reverse Fly	3x12 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s
Weight Plate Neck Extension (Prone)	3x12 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s

Chest and Arms 13 exercises, 1 hr 35 mins

Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Crunch	3x25 reps	rest: 30s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Dumbbell Incline Tricep Extension	3x12 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Supine Wide Grip)	3x12 reps	rest: 30s
Dumbbell Tricep Kickback	3x12 reps	rest: 30s
V-Up	3x15 reps	rest: 30s
Running	0x0 reps	rest: 20s

Cardio 3 exercises, 43 mins

Plank	3x8 reps	rest: 30s
Running	0x0 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s

Back, Legs and Abs 10 exercises, 1 hr 13 mins

Dumbbell Deadlift	3x12 reps	rest: 30s
Dumbbell Jump Squat	3x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s
Dumbbell Incline Row (Reverse Grip)	3x12 reps	rest: 30s
Dumbbell Reverse Lunge	3x12 reps	rest: 30s
Abdominal Pendulum	3x15 reps	rest: 30s
Assisted Hyperextension	3x12 reps	rest: 30s
Bench Plank	3x1 reps	rest: 30s
Running	0x0 reps	rest: 20s

Cardio 3 exercises, 59 mins

Stability Ball Bridge	3x15 reps	rest: 30s
Dragon Flag	3x15 reps	rest: 30s
Running	0x0 reps	rest: 45s

Shoulders and Abs 8 exercises, 1 hr 1 min

Dumbbell Alternating Press	3x12 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Side Bend	3x15 reps	rest: 30s
Dumbbell Reverse Fly	3x12 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s
Weight Plate Neck Extension (Prone)	3x12 reps	rest: 30s
Running	0x0 reps	rest: 20s