ccren31

Jun 14th 2017

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Colins 3day split

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest, back, abs 10 exercises, 1 hr 18 mins

Leverage Decline Chest Press	5x8 reps	rest: 60s
Leverage Incline Chest Press	5x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Deadlift	5x8 reps	rest: 60s
T Bar Row	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

shoulders and arms and abs 12 exercises, 3 hrs 31 mins

Dumbbell Lateral Raise	5x30 reps	rest: 45s
Dumbbell Seated Shoulder Press	5x30 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30 reps	rest: 45s
Dumbbell Seated Arnold Press	5x30 reps	rest: 45s
Barbell Upright Row	5x30 reps	rest: 45s
Dumbbell Incline Curl	5x30 reps	rest: 45s
Dumbbell Concentration Curl	5x30 reps	rest: 45s
Dumbbell Tricep Extension	5x30 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	5x30 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30 reps	rest: 45s
Barbell Wrist Curl (Palms Down)	5x30 reps	rest: 45s
Crunch	5x30 reps	rest: 45s

legs 6 exercises, 1 hr 45 mins

chest and back 7 exercises, 2 hrs 2 mins

Barbell Bench Press	5x30 reps	rest: 45s
Barbell Incline Bench Press	5x30 reps	rest: 45s
Dumbbell Fly	5x30 reps	rest: 45s
Dumbbell Seated Tricep Press	5x30 reps	rest: 45s
Barbell Bent-Over Row	5x30 reps	rest: 45s
Dumbbell Bent-Over Row	5x30 reps	rest: 45s
Crunch	5x30 reps	rest: 45s

shoulders and arms and abs 15 exercises, 4 hrs 0 min

Dumbbell Seated Arnold Press	5x30 reps	rest: 45s
Dumbbell Lateral Raise	5x30 reps	rest: 45s
Dumbbell Seated Shoulder Press	5x30 reps	rest: 45s
Barbell Shrug	5x30 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x30 reps	rest: 45s
Dumbbell Reverse Fly (Prone)	5x30 reps	rest: 45s
Barbell Upright Row	5x30 reps	rest: 45s
Barbell Curl	5x30 reps	rest: 45s
Dumbbell One-Arm Seated Curl	5x30 reps	rest: 45s
Dumbbell Concentration Curl	5x30 reps	rest: 45s
Dumbbell Tricep Extension	5x30 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	5x30 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	5x30 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Down)	5x30 reps	rest: 45s
Crunch	5x30 reps	rest: 45s

legs 7 exercises, 2 hrs 5 mins