BozidarVlacic

Sep 6th 2017

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Mike Math workout program

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

bigger leaner stronger

Legs 7 exercises, 51 mins

Back and Calves 10 exercises, 1 hr 28 mins

Barbell Deadlift	4x12.1 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 120s
Pull-Up	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Standing Calf Raise	6x12 reps	rest: 120s
Back Hyperextension	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s

Chest and abs 11 exercises, 1 hr 22 mins

Barbell Bench Press	4x12.1 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
	3x6 reps	rest: 120s
Cable Kneeling Crunch	3x8 reps	rest: 60s

LEGS 8 exercises, 2 hrs 28 mins

Shoulders 10 exercises, 1 hr 30 mins

Barbell Military Press (Seated)	4x12.1 reps	rest: 60s
Barbell Military Press (Seated)	3x6 reps	rest: 120s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 120s
Dumbbell Front Raise	10x10 reps	rest: 60s
Barbell Shoulder Pull (Prone)	3x6 reps	rest: 120s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x6 reps	rest: 120s

Arms and Abs and Cardio 9 exercises, 1 hr 41 mins

Dumbbell Alternating Bicep Curl	4x12.1 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	10x10 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Barbell JM Press	10x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x6 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 120s