GrewalTejveer

Jul 13th 2017

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8 weeks transformation Month 1

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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

Legs 6 exercises, 52 mins

Machine Leg Extension	4x15 reps	rest: 0s
Machine Leg Curl (Prone)	4x15 reps	rest: 75s
Machine Leg Press (Narrow Stance)	4x20 reps	rest: 75s
Hack Squat	4x15,12,10,8 reps	rest: 75s
Dumbbell Walking Lunge	4x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 75s

Chest/calves 7 exercises, 1 hr 2 mins

Machine Fly	4x15 reps	rest: 0s
Push-Up	4x15 reps	rest: 75s
Dumbbell Incline Bench Press	4x15,12,10,8 reps	rest: 75s
Leverage Decline Chest Press	3x12 reps	rest: 75s
Smith Machine Bench Press	3x25 reps	rest: 75s
Machine Seated Calf Raise	3x20 reps	rest: 75s
Machine Calf Raise	3x20 reps	rest: 75s

Off 0 exercises, 0 min

Back 7 exercises, 1 hr 9 mins

Cable Seated Row	4x15 reps	rest: 75s
Smith Machine Bent-Over Row	4x12,10,8,8 reps	rest: 75s
Dumbbell One-Arm Row	3x10 reps	rest: 75s
Machine Lat Pulldown	3x15 reps	rest: 75s
Pull-Up	3x75 reps	rest: 60s
Crunch	3x12 reps	rest: 0s
Hanging Leg Raise	3x12 reps	rest: 75s

Off 0 exercises, 0 min

Delts/calves 6 exercises, 45 mins

Cable One-Arm Lateral Raise	3x12 reps	rest: 75s
Machine Reverse Fly	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Smith Machine Upright Row	3x15 reps	rest: 0s
Weight Plate Front Raise	3x15 reps	rest: 60s
Bodyweight Calf Raise	3x15 reps	rest: 60s

Arms 8 exercises, 1 hr 4 mins

Cable Shoulder Extension	4x25 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x25 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x15 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s

Legs 8 exercises, 1 hr 18 mins

Indoor Cycling	0x12 reps	rest: 10s
Machine Leg Extension	5x15 reps	rest: 90s
Hack Squat	5x15,12,12,10,10 reps	rest: 90s
Machine Leg Press	4x15 reps	rest: 90s
Dumbbell Walking Lunge	3x12 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 0s
Bodyweight Calf Raise	3x15 reps	rest: 90s

Chest/delts 7 exercises, 1 hr 0 min

Machine Fly	4x12 reps	rest: 60s
Barbell Bench Press	4x15,12,10,8 reps	rest: 90s
Dumbbell Incline Bench Press	4x15,12,10,8 reps	rest: 90s
Machine Reverse Fly	3x20 reps	rest: 90s
Dumbbell Lateral Raise	4x20,15,12,10 reps	rest: 90s
Cable Front Raise	3x15 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 90s

Off 0 exercises, 0 min

Back/ABS 7 exercises, 55 mins

Cable Lat Pulldown (Wide Grip)	4x15,15,12,10 reps	rest: 75s
Machine Seated Row	4x12 reps	rest: 75s
Dumbbell One-Arm Row	4x15,12,10,8 reps	rest: 75s
Smith Machine Bent-Over Row	4x8 reps	rest: 75s
Back Hyperextension	3x15 reps	rest: 75s
Crunch	3x20 reps	rest: 0s
Leg Raise	3x20 reps	rest: 75s

Off 0 exercises, 0 min

Legs 6 exercises, 52 mins

Machine Leg Extension	4x15 reps	rest: 0s
Machine Leg Curl (Prone)	4x15 reps	rest: 75s
Machine Leg Press (Narrow Stance)	4x20 reps	rest: 75s
Hack Squat	4x15,12,10,8 reps	rest: 75s
Dumbbell Walking Lunge	4x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 75s

Off 0 exercises, 0 min

Quads/calves 6 exercises, 46 mins

Machine Leg Extension	3x15 reps	rest: 75s
Hack Squat	3x15,12,12 reps	rest: 75s
Machine Leg Press (Narrow Stance)	4x15 reps	rest: 75s
Dumbbell Walking Lunge	3x12 reps	rest: 75s
Machine Calf Raise	3x15 reps	rest: 0s
Single-Leg Calf Raise	3x15 reps	rest: 75s

Chest/delts 6 exercises, 49 mins

Machine Fly	4x15 reps	rest: 75s
Barbell Bench Press	4x15,12,10,8 reps	rest: 75s
Dumbbell Incline Bench Press	4x15,12,10,8 reps	rest: 75s
Machine Reverse Fly	3x20 reps	rest: 75s
Dumbbell Lateral Raise	3x20,15,12,10 reps	rest: 75s
Cable Front Raise	3x15 reps	rest: 75s

Off 0 exercises, 0 min

Back/Abs 7 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	4x15,15,12,10 reps	rest: 75s
Machine Seated Row	4x12 reps	rest: 75s
Dumbbell One-Arm Row	4x15,12,10,8 reps	rest: 75s
Smith Machine Bent-Over Row	4x8 reps	rest: 75s
Back Hyperextension	3x15 reps	rest: 75s
Crunch	3x20 reps	rest: 75s
Leg Raise	3x20 reps	rest: 75s

Hams/Gultes 0 exercises, 0 min

Arms 7 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	4x18 reps	rest: 75s
Smith Machine Bent-Over Row	4x12 reps	rest: 75s
Dumbbell One-Arm Row	4x12 reps	rest: 75s
Back Hyperextension	3x15 reps	rest: 75s
Cable Rope Seated Row	4x15 reps	rest: 75s
Crunch	3x20 reps	rest: 0s
Leg Raise	3x20 reps	rest: 75s

Off 0 exercises, 0 min

Quad/hams 6 exercises, 1 hr 8 mins

Machine Leg Extension	5x20 reps	rest: 75s
Machine Seated Leg Curl	5x20 reps	rest: 75s
Machine Leg Press	5x12 reps	rest: 75s
Smith Machine Squat	3x12 reps	rest: 75s
Bodyweight Walking Lunge	3x20 reps	rest: 0s
Machine Single-Leg Curl	3x20 reps	rest: 75s

Chest/Delts 0 exercises, 0 min

Back/abs 0 exercises, 0 min

Off 0 exercises, 0 min

Delts/claves 0 exercises, 0 min

Arms 8 exercises, 1 hr 12 mins

Cable Tricep Pushdown (Rope)	3x20 reps	rest: 75s
Dumbbell Seated Tricep Press	3x15 reps	rest: 75s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 75s
Cable Tricep Kickback	3x15 reps	rest: 75s
Preacher Curl Machine	3x20 reps	rest: 75s
Barbell Curl	3x8 reps	rest: 75s
Cable One-Arm Bicep Curl	3x15 reps	rest: 75s
Dumbbell Hammer Curl	3x15 reps	rest: 75s