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Aug 21st 2017

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Kieth's 12 week lean body

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back And Biceps Day 1 5 exercises, 1 hr 1 min

Pull-Up	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 30s

Day 2 Chest Shoulders and triceps 6 exercises, 45 mins

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s

Day 3 Cardio 1 exercises, 31 mins

0x0 reps

rest: 30s

Day 4 Legs and abs 8 exercises, 59 mins

Day 5 Back And Biceps 6 exercises, 46 mins

Pull-Up	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s
Assisted Hyperextension	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Preacher Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s

Day 6 Cardio 1 exercises, 31 mins

0x0 reps

rest: 30s

Day 7 Chest, Shoulders and triceps 6 exercises, 46 mins

Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Day 8 Legs and abs 8 exercises, 1 hr 20 mins