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Mar 27th 2017

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Bionic 6 days & 1 day HIIT Cardio

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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

This program is created to keep the heart rate up - SuperSets/ lifting heavy/ Allowing less and less idle time between sets and exercise.

Top rep- lift your Personal Record lbs with low reps.

Chest (SuperSets) MixUp 18 exercises, 1 hr 43 mins

Step Machine	0x12 reps	rest: 15s
Push-Up (Close Hand)	2x15 reps	rest: 0s
Dumbbell Deep Push-Up	2x15 reps	rest: 45s
Dumbbell Bench Press	2x15 reps	rest: 0s
Dumbbell Shoulder Press (Reverse Grip)	2x15 reps	rest: 45s
Dumbbell Incline Bench Press	2x15 reps	rest: 0s
Dumbbell Incline One Arm Hammer Press	2x15 reps	rest: 45s
Dumbbell Incline Fly With A Twist	2x15 reps	rest: 0s
Dumbbell Side Bend	2x15 reps	rest: 45s
Smith Machine Bench Press	3x15 reps	rest: 0s
Smith Machine Bench Press (Close Grip)	3x15 reps	rest: 45s
Smith Machine Incline Bench Press	1x12 reps	rest: 45s
Cable Cross-Over	2x15 reps	rest: 45s
Cable Mid Chest Crossover	2x15 reps	rest: 45s
Cable Lower Chest Raise	2x15 reps	rest: 45s
Dumbbell Rotational Decline Sit-Up	2x10 reps	rest: 0s
Back Hyperextension	2x10 reps	rest: 45s
Treadmill Running	0x12 reps	rest: 5s

Back (SuperSet) MixUp 18 exercises, 1 hr 51 mins

Step Machine	0x12 reps	rest: 20s
Gorilla Chin-Up with Crunch	2x15 reps	rest: 0s
Forearm Plank with Hip Abduction	2x12 reps	rest: 45s
Climber Pull-Up	3x5 reps	rest: 0s
Push-Up	3x12 reps	rest: 45s
Cable Seated Row	3x15 reps	rest: 0s
Single-Leg Bench Dip	3x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 45s
Smith Machine Deadlift	3x15 reps	rest: 45s
Dumbbell Prone Incline Shrug	3x12 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 0s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 45s
Machine Assisted Chin-Up	1x12 reps	rest: 45s
One-Arm Hang	2x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	2x12 reps	rest: 45s
Back Hyperextension	4x12 reps	rest: 45s

Legs (SuperSets) MixUp 14 exercises, 1 hr 41 mins

Step Machine	0x12 reps	rest: 20s
Box Jump Multiple Response	3x15 reps	rest: 0s
Clap Push-Up	3x5 reps	rest: 45s
Jump Squat	3x10 reps	rest: 0s
Mountain Climber	3x12 reps	rest: 45s
Dumbbell Lunge	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
Machine Leg Extension	3x15 reps	rest: 45s
Machine Seated Leg Curl	3x15 reps	rest: 45s
Machine Leg Press	3x15 reps	rest: 45s
Smith Machine Squat to Bench	3x12 reps	rest: 60s
Decline Bench Rotational Sit-Up	2x12 reps	rest: 0s
Back Hyperextension	2x15 reps	rest: 45s
Treadmill Running	0x12 reps	rest: 10s

Shoulders (SuperSet) MixUp 16 exercises, 1 hr 45 mins

Step Machine	0x12 reps	rest: 20s
Dumbbell Incline Shoulder Raise	3x15 reps	rest: 0s
Single-Leg Push-Up	3x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 0s
Dumbbell Incline Hammer Curl	3x15 reps	rest: 45s
Barbell Alternating Press	4x12 reps	rest: 0s
Single-Leg Bench Dip	4x12 reps	rest: 45s
Barbell Military Press	2x12 reps	rest: 0s
Barbell Front Raise	2x12 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x6 reps	rest: 0s
Dumbbell Upright Row	3x12 reps	rest: 45s
Dumbbell Incline One-Arm Fly	3x12 reps	rest: 0s
Dumbbell Alternating Shoulder Press	3x12 reps	rest: 45s
Smith Machine Shoulder Press	3x12 reps	rest: 45s
Parallel Bar Leg Raise	2x12 reps	rest: 0s
Decline Bench Rotational Sit-Up	2x12 reps	rest: 45s

ARMS (SuperSet) MixUp 16 exercises, 1 hr 53 mins

Step Machine	0x12 reps	rest: 25s
Cable Bicep Curl (Close Grip)	3x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 45s
Dip	2x12 reps	rest: 45s
Push-Up	2x12 reps	rest: 45s
Cable Pulldown Bicep Curl	2x12 reps	rest: 0s
Tricep Push-Up	2x12 reps	rest: 45s
Climber Pull-Up	1x12 reps	rest: 0s
Clap Push-Up	1x12 reps	rest: 45s
Treadmill Running	0x12 reps	rest: 10s
Barbell Bicep Curl (Wide Grip)	4x12 reps	rest: 0s
Barbell Shoulder Press	4x12 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	3x12 reps	rest: 0s
Dumbbell Seated Alternating Hammer Curl	3x12 reps	rest: 45s
Dumbbell Side Bend	2x50 reps	rest: 60s
Preacher Curl Machine	1x12 reps	rest: 60s

ABS (BurnOuts) MixUp 20 exercises, 1 hr 36 mins

Treadmill Running	0x12 reps	rest: 20s
Gorilla Chin-Up with Crunch	2x12 reps	rest: 0s
Push-Up	2x12 reps	rest: 45s
Machine Ab Crunch	1x20 reps	rest: 0s
Back Hyperextension	1x12 reps	rest: 45s
Chin-Up (Close Grip)	2x12 reps	rest: 0s
Crunch with Hands Overhead	2x12 reps	rest: 0s
Cable Cross-Over	3x12 reps	rest: 45s
Cable Reverse Crossover	2x12 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	2x12 reps	rest: 0s
Single-Leg Bench Dip	2x12 reps	rest: 45s
Cable Pulldown Bicep Curl	2x12 reps	rest: 0s
Seated Bench Leg Pull-In	2x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 0s
Sit-Up	3x12 reps	rest: 0s
Barbell Tricep Extension (Supine)	2x12 reps	rest: 0s
Push-Up (Wide Hand)	2x12 reps	rest: 45s
Barbell Shoulder Press	1x12 reps	rest: 0s
Push-Up (Close Hand)	1x12 reps	rest: 45s
Machine Lat Pulldown	2x12 reps	rest: 45s

CARDIO (All day) 8 exercises, 48 mins

Step Machine	0x12 reps	rest: 15s
Box Jump with Single-Leg Stabilization	2x12 reps	rest: 0s
Long Jump	2x12 reps	rest: 0s
Mountain Climber	2x12 reps	rest: 0s
Plank	2x12 reps	rest: 45s
Bodyweight Wall Squat	2x12 reps	rest: 0s
Bodyweight Calf Raise	2x12 reps	rest: 45s
Treadmill Running	0x12 reps	rest: 10s