superman

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RATING: 51 (FROM 4 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 12 exercises, 1 hr 38 mins

Barbell Bent-Over Row	4x15 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x15 reps	rest: 60s
Cable Cross-Over	2x15 reps	rest: 60s
Cable Lateral Raise	2x15 reps	rest: 60s
Dumbbell Shoulder Shrug	2x15 reps	rest: 60s
Bench Dip	2x15 reps	rest: 60s
Machine Calf Raise	2x15 reps	rest: 60s
Smith Machine Toe Raise	2x15 reps	rest: 60s

workout 2 13 exercises, 1 hr 26 mins

Barbell Squat	4x12 reps	rest: 0s
Hanging Knee Raise	4x12 reps	rest: 60s
Barbell Romanian Deadlift	4x12 reps	rest: 0s
Crunch	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 0s
Machine Seated Leg Curl	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 0s
Barbell Curl	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 0s
Cable Dual Overhead Curl	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 0s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 60s

workout 3 12 exercises, 1 hr 33 mins

	4x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Dumbbell Decline Fly	2x12 reps	rest: 60s
Dumbbell Upright Row	2x12 reps	rest: 60s
Dip	2x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Smith Machine Shrug	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Smith Machine Toe Raise	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s

workout 4 13 exercises, 1 hr 37 mins

Barbell Ab Rollout (Kneeling)	4x00 reps	rest: 60s
Barbell Deadlift	4x00 reps	rest: 60s
Parallel Bar Hip Flexion	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Oblique Crunch	3x00 reps	rest: 60s
	4x12 reps	rest: 60s
Cable Kneeling Tricep Extension	4x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 60s