brendan.oneill

Jul 7th 2017

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Brendo's 12 Week Crusher

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine focuses on a singular muscle group each session. It mainly focuses on cutting but will als muscle growth as well.

Try to increase weight on pushing exercises and increase reps on cutting exercises weekly.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest 7 exercises, 1 hr 4 mins

Barbell Bench Press	4x12 reps	rest: 90s
Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Smith Machine Decline Bench Press	3x12 reps	rest: 90s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Lower Chest Raise	3x15 reps	rest: 60s
Dumbbell Pullover	2x12 reps	rest: 60s

Back 8 exercises, 1 hr 12 mins

Pull-Up	4x10 reps	rest: 90s
Chin-Up	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x12 reps	rest: 90s
Barbell Row	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x15 reps	rest: 90s
Cable Seated Row	3x15 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Back Hyperextension	3x15 reps	rest: 60s

Legs 12 exercises, 1 hr 41 mins

Barbell Sumo Deadlift	3x12 reps	rest: 90s
Barbell Squat	4x12 reps	rest: 90s
Barbell Squat (Wide Stance)	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Glute Kickback	3x20 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Barbell Standing Calf Raise	3x18 reps	rest: 60s

Bicep & Tricep 10 exercises, 1 hr 35 mins

EZ Bar Curl	3x12 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Dumbbell Incline Alternating Hammer Curl	3x15 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x18 reps	rest: 90s
Dumbbell Concentration Curl	3x18 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	3x18 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s

Shoulders 8 exercises, 1 hr 12 mins

Smith Machine Shoulder Press	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Seated Arnold Press	3x12 reps	rest: 90s
Barbell Upright Row	3x12 reps	rest: 90s
Dumbbell Alternating Front Raise	3x12 reps	rest: 90s
Cable Lateral Raise	3x12 reps	rest: 90s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 90s
Barbell Shrug	3x12 reps	rest: 90s