booner824

Jun 18th 2017

TRY IT OUT

DOWNLOAD

4 Weeks till Vacation *

DOWNLOADS/VIEWS: 11/983

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Perform all exercises in the given week on the day they are assigned. Run every day after doing the daily ab workout.

Full body chest heavy 10 exercises, 1 hr 8 mins

Leg Raise	4x15 reps	rest: 60s
Cable Kneeling Crunch	4x15 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 0s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
EZ Bar Curl	3x10 reps	rest: 60s

Full Body Back Heavy 10 exercises, 55 mins

Smith Machine Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 0s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 0s
Smith Machine Bench Press	3x10 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x10 reps	rest: 0s
Machine Assisted Dip	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 0s
Machine Ab Crunch	3x10 reps	rest: 30s

Full Body Leg Heavy 9 exercises, 52 mins

Plank	4x10 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Bridge	3x10 reps	rest: 0s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 0s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 0s
Cable Rope Seated Row	3x10 reps	rest: 60s

Triceps and Biceps 10 exercises, 58 mins

Cable Wood Chop	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 0s
Machine Tricep Extension	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 0s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
Dumbbell Tricep Extension	3x10 reps	rest: 60s

Shoulders 10 exercises, 1 hr 16 mins

Plank	4x15 reps	rest: 60s
Machine Back Extension	4x15 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Cable External Rotation	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s