PT1

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3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

bryst og biceps 11 exercises, 1 hr 45 mins

Walking	1x0 reps	rest: 30s
Barbell Bench Press	4x8 reps	rest: 40s
Dumbbell Bench Press	4x8 reps	rest: 40s
Barbell Incline Bench Press	4x8 reps	rest: 40s
Machine Fly	4x8 reps	rest: 40s
Cable Cross-Over	4x8 reps	rest: 40s
Dumbbell Fly	4x8 reps	rest: 40s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 40s

ryg og triceps 12 exercises, 1 hr 39 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 40s
Cable Seated Row	3x10 reps	rest: 40s
Dumbbell One-Arm Row	3x10 reps	rest: 40s
Back Hyperextension	3x10 reps	rest: 40s
Machine Seated Row	3x10 reps	rest: 40s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 40s
Cable Shoulder Extension	3x10 reps	rest: 40s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 40s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 40s

skulder og mave 10 exercises, 1 hr 27 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Military Press	4x8 reps	rest: 40s
Machine Shoulder Press	3x10 reps	rest: 40s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 40s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 40s
Cable Deltoid Raise	3x10 reps	rest: 40s
Decline Crunch	3x10 reps	rest: 40s
Cable Kneeling Crunch	3x10 reps	rest: 40s
Barbell Hip Thrust	3x10 reps	rest: 40s
Glute Kickback	3x10 reps	rest: 40s

ben 9 exercises, 1 hr 30 mins