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Jan 30th 2017

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Daily Grind Week 5 Final

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 21 Rest Pause 17 exercises, 2 hrs 9 mins

Barbell Bench Press	4x15 reps	rest: 60s
Barbell Bent-Over Row	4x15 reps	rest: 60s
	1x0 reps	rest: 4s
Barbell Squat	4x15 reps	rest: 60s
Dumbbell Bicep Curl	4x15 reps	rest: 60s
	1x0 reps	rest: 4s
Barbell Shoulder Press	4x15 reps	rest: 60s
Crunch	4x15 reps	rest: 60s
	1x0 reps	rest: 4s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 60s
	4x15 reps	rest: 60s
	1x0 reps	rest: 4s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Dumbbell Reverse Wrist Curl	4x15 reps	rest: 60s
	1x0 reps	rest: 4s
Bodyweight Calf Raise	4x15 reps	rest: 60s
Cable External Rotation	4x15 reps	rest: 60s

Day 22 Drop Set 17 exercises, 2 hrs 23 mins

	4x6 reps	rest: 120s
Cable Incline Fly	4x6 reps	rest: 120s
	1x0 reps	rest: 4s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 120s
Dumbbell Tricep Extension	4x6 reps	rest: 120s
	1x0 reps	rest: 4s
Barbell Hack Squat	4x6 reps	rest: 120s
Barbell Ab Rollout	4x6 reps	rest: 120s
	1x0 reps	rest: 4s
Barbell Shrug	4x6 reps	rest: 120s
	4x6 reps	rest: 120s
	1x0 reps	rest: 4s
	4x6 reps	rest: 120s
Cable Internal Rotation	4x6 reps	rest: 120s
	1x0 reps	rest: 4s
Machine Calf Raise	4x6 reps	rest: 120s
Dumbbell Bicep Curl (Reverse Grip)	4x6 reps	rest: 120s

Day 23 Drop Set 15 exercises, 1 hr 53 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s
	1x0 reps	rest: 4s
	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
	1x0 reps	rest: 4s
Dumbbell Tricep Kickback	4x10 reps	rest: 90s
Dumbbell Concentration Curl	4x10 reps	rest: 90s
	1x0 reps	rest: 4s
Machine Leg Press	4x10 reps	rest: 90s
Calf Press On Leg Press	4x10 reps	rest: 90s
	1x0 reps	rest: 4s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 90s
Reverse Crunch	4x10 reps	rest: 90s
	1x0 reps	rest: 4s

Day 24 Rest Pause 15 exercises, 2 hrs 9 mins

Barbell Reverse Bench Press (Wide Grip)	4x30 reps	rest: 30s
	4x30 reps	rest: 30s
	1x0 reps	rest: 4s
Barbell Deadlift	4x30 reps	rest: 30s
Dumbbell Alternating Press	4x30 reps	rest: 30s
	1x0 reps	rest: 4s
Machine Lat Pulldown (Reverse Grip)	4x30 reps	rest: 30s
Cable Shoulder Extension	4x30 reps	rest: 30s
	1x0 reps	rest: 4s
	4x30 reps	rest: 30s
Smith Machine Single-Leg Calf Raise	4x30 reps	rest: 30s
	1x0 reps	rest: 4s
	4x30 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	4x30 reps	rest: 30s
	1x0 reps	rest: 4s

Day 25 Drop Set 17 exercises, 2 hrs 14 mins

Dip	4x20 reps	rest: 45s
	4x20 reps	rest: 45s
	1x0 reps	rest: 4s
Smith Machine One-Arm Row	4x20 reps	rest: 45s
	4x20 reps	rest: 45s
	1x0 reps	rest: 4s
Smith Machine Upright Row	4x20 reps	rest: 45s
	4x20 reps	rest: 45s
	1x0 reps	rest: 4s
Cable Dual Overhead Curl	4x20 reps	rest: 45s
Cable Cross-Over	4x20 reps	rest: 45s
	1x0 reps	rest: 4s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 45s
Bodyweight Step-Up	4x20 reps	rest: 45s
	1x0 reps	rest: 4s
Barbell Wrist Curl (Posterior)	4x20 reps	rest: 45s
Back Hyperextension	4x20 reps	rest: 45s