sycamore22

Feb 12th 2017

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Spring break grind

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Triceps, Calves, Abs 23 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 15s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Machine Inner Chest Press	4x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Crunch	5x20 reps	rest: 60s
Cable Kneeling Crunch	5x20 reps	rest: 60s
Jackknife Sit-Up	5x20 reps	rest: 60s
V-Up	5x20 reps	rest: 60s
Toe Touches	5x20 reps	rest: 60s
Frog Sit-Up	5x20 reps	rest: 60s
Donkey Calf Raise	6x20 reps	rest: 60s
Calf Stretch with Rope	6x20 reps	rest: 60s
Machine Calf Raise	6x20 reps	rest: 60s
Barbell Seated Calf Raise	6x20 reps	rest: 60s
Single-Leg Calf Raise	6x20 reps	rest: 60s
Walking	1x0 reps	rest: 15s

Legs, Lower Back, Calves, and Abs 18 exercises, 3 hrs 11 mins

Walking	1x0 reps	rest: 15s
Barbell Overhead Squat	3x12 reps	rest: 60s
Barbell Squat	5x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Bodyweight Calf Raise	4x20 reps	rest: 60s
Donkey Calf Raise	4x20 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x20 reps	rest: 60s
Oblique Crunch	4x20 reps	rest: 60s
Crunch	4x20 reps	rest: 60s
Plank	3x12 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s
Reverse Crunch	4x20 reps	rest: 60s
Toe Touches	4x20 reps	rest: 60s
Knee to Chest to Leg Raise	4x20 reps	rest: 60s
Walking	1x0 reps	rest: 15s

Cardio & Abs 18 exercises, 3 hrs 53 mins

Upper Back, Biceps, & Shoulders 24 exercises, 3 hrs 52 mins

Walking	1x0 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 60s
Machine Inverted Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Elevated Row	3x12 reps	rest: 60s
Climber Pull-Up	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x12 reps	rest: 60s
Cable Pulldown Bicep Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Row (Stability Ball)	3x12 reps	rest: 60s
Stability Ball Back Stretch	3x12 reps	rest: 60s
Sphinx	3x12 reps	rest: 60s
Superman	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Cable Front Raise	3x12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Deltoid Raise	3x12 reps	rest: 60s

Legs, Lower Back, & Abs 21 exercises, 3 hrs 39 mins

Walking	1x0 reps	rest: 15s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Barbell One-Arm Row	3x12 reps	rest: 60s
Kneeling Hip Extension	4x12 reps	rest: 60s
Side-Lying Hip Flexor	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Stability Ball Back Extension	3x12 reps	rest: 60s
Cat Stretch	3x12 reps	rest: 60s
Pelvic Tilt to Glute Bridge	3x12 reps	rest: 60s
Leg Raise	4x25 reps	rest: 60s
Air Bike	4x25 reps	rest: 60s
Crunch	4x25 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s
Dumbbell Side Bend	4x25 reps	rest: 60s
Machine Seated Calf Raise	5x20 reps	rest: 60s
Donkey Calf Raise	5x20 reps	rest: 60s
Bodyweight Calf Raise	5x20 reps	rest: 60s
Walking	1x0 reps	rest: 15s

Chest, Triceps, Abs 19 exercises, 3 hrs 6 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Bench Push-Up	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Bench Dip	4x12 reps	rest: 60s
Machine Assisted Dip	4x12 reps	rest: 60s
Single-Leg Bench Dip	4x12 reps	rest: 60s
Bodyweight Calf Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Calf Stretch	4x12 reps	rest: 60s
Crunch	4x25 reps	rest: 60s
Oblique Crunch	4x25 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s
Scissor Kick	4x25 reps	rest: 60s
Frog Sit-Up	4x25 reps	rest: 60s
Stability Ball V-Up	4x25 reps	rest: 60s

Arms, Abs 24 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable Dual Overhead Curl	4x12 reps	rest: 60s
Band Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x20 reps	rest: 60s
Band Reverse Fly	4x20 reps	rest: 60s
Dumbbell Alternating Kickback	4x20 reps	rest: 60s
Dumbbell Tricep Kickback	4x20 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x20 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
Jackknife Sit-Up	3x12 reps	rest: 60s
Abdominal Pendulum	3x12 reps	rest: 60s
Scorpion	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Toe Touches	3x12 reps	rest: 60s
Frog Sit-Up	3x12 reps	rest: 60s
Scissor Kick	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Upper Row	3x12 reps	rest: 60s