Mattyb123

Sep 19th 2017

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Jose frakich 12 week transformation month 3

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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

Calves & Chest 10 exercises, 1 hr 26 mins

Machine Seated Calf Raise	5x12 reps	rest: 60s
Barbell Standing Calf Raise	4x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Barbell Seated Calf Raise	3x12 reps	rest: 60s
Dumbbell Fly	5x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s

Abs & Back 10 exercises, 1 hr 21 mins

Decline Crunch	5x12 reps	rest: 60s
Seated Leg Tuck	4x12 reps	rest: 60s
Bent Knee Hip Raise	3x12 reps	rest: 60s
Stability Ball Crunch	3x12 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s

Shoulders 10 exercises, 1 hr 25 mins

Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 60s
Barbell Rear Military Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	5x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Cable Shrug	3x12 reps	rest: 60s
Barbell Snatch Shrug	3x12 reps	rest: 60s

Arms Bis & Tri 10 exercises, 1 hr 15 mins

Preacher Curl Machine	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s
Machine Dip	3x12 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x12 reps	rest: 60s

Legs 10 exercises, 1 hr 33 mins

Machine Seated Leg Curl	5x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 60s
Barbell Pin-Off Good Morning	3x8 reps	rest: 60s
Barbell Pin-Off Good Morning	3x12 reps	rest: 60s
Barbell Deep Squat	5x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s