Androkles

Mar 18th 2017

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6 weeks transformation

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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

You have 6 days with strength, and one day of active rest

Ben and ABS 11 exercises, 1 hr 30 mins

Barbell Squat	4x5 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 40s
Machine Leg Extension	5x15 reps	rest: 40s
Barbell Clean Deadlift	4x5 reps	rest: 60s
Kettlebell Single-Leg Deadlift	4x10 reps	rest: 40s
Machine Seated Leg Curl	5x15 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Machine Calf Raise	4x15 reps	rest: 40s
Stability Ball Hundreds	4x10 reps	rest: 40s
Parallel Bar Hip Raise	4x15 reps	rest: 40s
	4x10 reps	rest: 40s

Arme og Skulder 15 exercises, 2 hrs 16 mins

Barbell Curl	4x5 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 40s
Barbell Curl Against an Incline	4x10 reps	rest: 40s
Barbell Preacher Curl	5x15 reps	rest: 40s
Barbell Bench Press (Close Grip)	4x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 40s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 40s
Machine Dip	5x15 reps	rest: 40s
Barbell Reverse Curl	5x15 reps	rest: 40s
Cable Wrist Curl	5x15 reps	rest: 40s
Barbell Military Press	4x5 reps	rest: 60s
Machine Shoulder Press	5x15 reps	rest: 40s
Cable Lateral Raise	5x15 reps	rest: 40s
Dumbbell Reverse Fly	5x15 reps	rest: 40s
Barbell Shrug	4x10 reps	rest: 40s

Bryst og Ryg 10 exercises, 1 hr 22 mins

Ben and ABS 11 exercises, 1 hr 35 mins

Machine Leg Press	4x5 reps	rest: 60s
Dumbbell Squat	4x10 reps	rest: 40s
Barbell Lunge	4x10 reps	rest: 40s
Machine Single-Leg Extension	5x15 reps	rest: 40s
Barbell Romanian Deadlift From Deficit	4x5 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 40s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Single-Leg Kickback	5x15 reps	rest: 40s
Decline Crunch	4x15 reps	rest: 40s
Plank	4x10 reps	rest: 60s
Weighted Side Bend	4x15 reps	rest: 40s

Arme og Skulder 16 exercises, 2 hrs 18 mins

Bench Dip	4x5 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 40s
EZ Bar French Press	4x10 reps	rest: 40s
Cable Tricep Pushdown (V-Bar)	5x15 reps	rest: 40s
Cable Bicep Curl (Supine Close Grip)	4x5 reps	rest: 60s
Machine Hammer Curl	4x10 reps	rest: 40s
Preacher Curl Machine	4x10 reps	rest: 40s
Cable Rope Hammer Curl	5x15 reps	rest: 40s
Barbell Reverse Curl	5x15 reps	rest: 40s
Cable Wrist Curl	5x15 reps	rest: 40s
Barbell Military Press	4x5 reps	rest: 40s
Barbell Upright Row	4x10 reps	rest: 40s
Barbell Front Raise	5x15 reps	rest: 40s
Machine Reverse Fly	5x15 reps	rest: 40s
Dumbbell Lateral Raise	5x15 reps	rest: 40s
Cable Seated Shrug	4x10 reps	rest: 40s

Bryst og Ryg 11 exercises, 1 hr 31 mins

Barbell Incline Bench Press	4x5 reps	rest: 60s
Barbell Decline Bench Press	4x5 reps	rest: 60s
Push-Up	4x10 reps	rest: 40s
Dumbbell Incline Fly	4x10 reps	rest: 40s
Cable Cross-Over	5x15 reps	rest: 40s
Barbell Rack Pull	4x5 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 40s
Machine Seated Row	4x10 reps	rest: 40s
Cable Shoulder Extension	5x15 reps	rest: 40s
Back Hyperextension	5x15 reps	rest: 40s