Warren.clegg@gmail.com

Mar 14th 2017

TRY IT OUT

DOWNLOAD

Pre-India 2

DOWNLOADS/VIEWS: 1/414

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cardio 1 1 exercises, 16 mins

0x0 reps

rest: 15s

Chest 1 12 exercises, 1 hr 41 mins

Barbell Bench Press	5x6 reps	rest: 180s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Fly	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Back 1 10 exercises, 1 hr 13 mins

Chin-Up	5x5 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s

Cardio 2 4 exercises, 46 mins

Cardio 3 7 exercises, 1 hr 15 mins

Elliptical Training	0x0 reps	rest: 20s
Yoga	0x0 reps	rest: 10s
Crunch	5x20 reps	rest: 60s
Leg Raise	4x12 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Sit-Up	5x10 reps	rest: 60s

Legs 1 6 exercises, 41 mins

Cardio 4 2 exercises, 29 mins

	Stationary Bike	0x0 reps	rest: 15s
	Decline Crunch	5x20 reps	rest: 60s

Chest 2 12 exercises, 1 hr 42 mins

Dumbbell Incline Bench Press	5x5 reps	rest: 120s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 180s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s

Back 2 10 exercises, 1 hr 17 mins

Barbell Deadlift	5x5 reps	rest: 180s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Cardio 5 4 exercises, 46 mins

Cardio 6 2 exercises, 48 mins

	Stationary Bike	0x0 reps	rest: 30s
	Crunch	8x20 reps	rest: 60s

Legs 2 6 exercises, 47 mins

Barbell Squat	4x12 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	4x12 reps	rest: 60s