trimfit

Nov 4th 2016

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6 Week Training

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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

Pull workout 8 exercises, 2 hrs 9 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Cable Rope Lat Pulldown	4x15 reps	rest: 60s
Cable One-Arm Seated Row	4x12 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
Barbell Curl	3x21 reps	rest: 60s

Week 1 - Chest and Tricep 13 exercises, 2 hrs 24 mins

Barbell Incline Bench Press	4x25 reps	rest: 60s
Dumbbell Bench Press	4x25 reps	rest: 60s
Machine Inner Chest Press	4x25 reps	rest: 60s
Cable Incline Fly	4x10 reps	rest: 0s
Cable Decline Chest Fly	4x10 reps	rest: 60s
Machine Fly	4x20 reps	rest: 60s
Push-Up (Wide Hand)	4x20 reps	rest: 60s
Weighted Bench Dip	4x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x20 reps	rest: 60s
Tricep Push-Up	2x50 reps	rest: 60s
Running	0x0 reps	rest: 10s
Step Machine	0x0 reps	rest: 10s

Back and Run 5 exercises, 1 hr 18 mins

Week 1 - Back, ABS, Calves 13 exercises, 3 hrs 7 mins

Smith Machine Deadlift	4x6 reps	rest: 40s
Rear Pull-Up (Wide Grip)	4x6 reps	rest: 40s
Cable Rope Seated Row	5x50 reps	rest: 40s
T Bar Row	4x20 reps	rest: 40s
Pull-Up	4x25 reps	rest: 40s
Machine Lat Pulldown	1x100 reps	rest: 40s
Machine Seated Calf Raise	5x100 reps	rest: 40s
Cable Kneeling Crunch	5x30 reps	rest: 40s
Stability Ball Weighted Sit-Up	30x5 reps	rest: 40s
Running	0x0 reps	rest: 10s
Step Machine	0x0 reps	rest: 5s
Indoor Cycling	0x0 reps	rest: 5s
Treadmill Running	0x0 reps	rest: 5s

Week 1 - Arms + Cardio 16 exercises, 3 hrs 9 mins

Running	0x0 reps	rest: 10s
Pull-Up	1x25 reps	rest: 60s
Dumbbell Incline Curl	4x25 reps	rest: 0s
Dumbbell Press (Close Grip)	4x25 reps	rest: 60s
Barbell Preacher Curl	4x25 reps	rest: 0s
Barbell Skull Crusher (Reverse Grip)	4x25 reps	rest: 60s
Cable Bicep Curl (Close Grip)	5x25 reps	rest: 60s
Sit-Up	5x30 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x25 reps	rest: 0s
Cable Kneeling Tricep Extension	3x25 reps	rest: 0s
Dumbbell Rotational Curl	3x25 reps	rest: 0s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x25 reps	rest: 60s
Preacher Curl Machine	5x25 reps	rest: 0s
Side Plank	5x25 reps	rest: 45s
Windshield Wipers	5x30 reps	rest: 60s
Step Machine	0x0 reps	rest: 10s

Leg Workout 9 exercises, 1 hr 34 mins

Abs and cardio 4 exercises, 1 hr 19 mins

chest and run 4 exercises, 1 hr 33 mins

Leverage Incline Chest Press	4x15 reps	rest: 40s
Cable Cross-Over	4x25 reps	rest: 40s
Push-Up (Wide Hand)	4x25 reps	rest: 40s
Running	1x0 reps	rest: 60s

chest and triceps 10 exercises, 2 hrs 11 mins

Treadmill Running	1x0 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 40s
Dumbbell Incline Bench Press	4x15 reps	rest: 40s
Barbell Bench Press	4x15 reps	rest: 40s
Dumbbell Incline Fly	4x15 reps	rest: 40s
Push-Up (Wide Hand)	1x50 reps	rest: 40s
Bench Push-Up	1x50 reps	rest: 40s
Push-Up (Close Hand)	1x25 reps	rest: 40s
Weighted Tricep Dip	4x15 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 40s

Shoulders and Abs 12 exercises, 2 hrs 9 mins

Running	0x0 reps	rest: 10s
Barbell Push Press	5x12 reps	rest: 60s
Sit-Up	5x25 reps	rest: 60s
Dumbbell Cuban Press	4x12 reps	rest: 0s
Dumbbell Alternating Deltoid Raise	4x8 reps	rest: 40s
Dumbbell One-Arm Bent-Over Reverse Fly	4x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 0s
Plank	3x8 reps	rest: 40s
Cable Rope Face Pull	4x20 reps	rest: 60s
Barbell Behind the Back Shrug	5x25 reps	rest: 60s
Decline Bench Leg Raise	5x25 reps	rest: 60s
Step Machine	0x0 reps	rest: 15s

Upper Body Workout 11 exercises, 2 hrs 15 mins

Machine Inverted Row	4x8 reps	rest: 60s
Oblique Crunch	4x20 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	5x8 reps	rest: 60s
Barbell Incline Bench Press	8x8 reps	rest: 0s
Bench Leg Raise (Supine)	8x15 reps	rest: 60s
Dumbbell Incline Bench Press	8x8 reps	rest: 60s
Smith Machine Shoulder Press	6x8 reps	rest: 60s
Dumbbell Bicep Curl	8x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	8x8 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 12s