Destruction

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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

Higher Reps with Shorter Rest times.
2 Days on, 1 Day off. 3 week program.

Pyramid program. This is the beginning of a 11 week program. once complete you should notice significant increase in size and strength. Made for females or males. Your nutrition is key, as well as tracking your workouts. What you put into it is what you will get out.

This is heavy in supersets.

Chest day. All flies are supersetted with there counter part. incline bench with incline flies for example.

Arm day. The BB triceps extensions aka skull crushers are supersetted with the BB close grip bench. I usually use ez bars.

Shoulder day, super set the bent over db rows with the reverse flies.

also both shoulder cable raises are superset.

Cardio is optional depending on goals.
What you eat is huge. This program is meant to add size to your muscle. You should notice it's faster paced and large pumps.

For shoulders please perform Arnold presses properly. Use good form on all movements. Learn how to barbell squat and deadlift properly.

Track weight each week, make sure your constantly moving up I'm weight each week even if it's just one exercise or one set.

Day 1
Day 2
Day 3
Day 6
Day 7

Chest Destruction 8 exercises, 1 hr 0 min

Barbell Decline Bench Press	3x12 reps	rest: 0s
Dumbbell Decline Fly	3x15 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 0s
Dumbbell Incline Fly	3x15 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 0s
Dumbbell Fly	3x15 reps	rest: 45s
Push-Up	3x15 reps	rest: 45s
Machine Ab Crunch	6x20 reps	rest: 45s

Leg Destruction 6 exercises, 53 mins

Barbell Squat	4x12 reps	rest: 45s
Hack Squat	3x12 reps	rest: 45s
Machine Leg Extension	3x15 reps	rest: 45s
Bodyweight Calf Raise	5x30 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Machine Leg Curl (Prone)	6x12 reps	rest: 45s

Arm Destruction 9 exercises, 1 hr 12 mins

EZ Bar Close Grip Curl	3x12 reps	rest: 45s
Dumbbell Seated Curl	3x12 reps	rest: 45s
Dumbbell Preacher Curl	3x12 reps	rest: 45s
Cable Rope Hammer Curl	3x12 reps	rest: 45s
Barbell Tricep Extension	3x12 reps	rest: 0s
	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Dip	4x12 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 20s

Shoulder Destruction 9 exercises, 57 mins

Dumbbell Seated Arnold Press	4x12 reps	rest: 50s
Barbell Upright Row	3x12 reps	rest: 45s
Dumbbell Bent-Over Raise	3x12 reps	rest: 0s
Machine Reverse Fly	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Cable Front Raise	3x12 reps	rest: 0s
Cable Deltoid Raise	3x12 reps	rest: 45s
Barbell Shrug	4x12 reps	rest: 0s
Machine Ab Crunch	4x15 reps	rest: 45s

Back Destruction 5 exercises, 34 mins

Barbell Deadlift	3x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 45s
Chin-Up	3x10 reps	rest: 50s
Leverage Machine Iso Row	3x12 reps	rest: 45s
Cable Seated Row	3x12 reps	rest: 45s