jldemoss08

Apr 14th 2017

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5 day couples split

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back 11 exercises, 1 hr 22 mins

Machine Assisted Pull-Up	3x12 reps	rest: 60s
Smith Machine Deadlift	3x12 reps	rest: 60s
Smith Machine Bent-Over Row	3x12 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Rope Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x12 reps	rest: 60s

Legs 12 exercises, 1 hr 31 mins

Smith Machine Squat	3x12 reps	rest: 60s
Smith Machine Squat to Bench	3x12 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x12 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x12 reps	rest: 60s
Barbell Glute Bridge	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Step-Up	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Cable Pull Through	3x12 reps	rest: 60s

Shoulders & Triceps 15 exercises, 1 hr 32 mins

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s
Smith Machine Upright Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 0s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 0s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s

Chest & Biceps 15 exercises, 1 hr 48 mins

Smith Machine Bench Press	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x10 reps	rest: 60s
Smith Machine Decline Bench Press (Reverse Grip)	3x10 reps	rest: 60s
Barbell Spider Curl	3x10 reps	rest: 60s
Barbell Drag Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s

Abs & Core 16 exercises, 1 hr 44 mins

Parallel Bar Hip Raise	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Upward Chop	3x10 reps	rest: 60s
Alternating Heel Touch	3x10 reps	rest: 60s
Scissor Kick	3x10 reps	rest: 60s
Toe Touches	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Superman	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s