knari

Aug 1st 2017

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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

chest 10 exercises, 1 hr 5 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s

back 10 exercises, 1 hr 4 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s

shoulders 10 exercises, 1 hr 4 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s

arms 14 exercises, 1 hr 31 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 60s

legs 10 exercises, 1 hr 1 min