Tone and Tighten

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 5 exercises, 46 mins

Barbell Bench Squat	4x8 reps	rest: 60s
Dumbbell Step-Up	4x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Single-Leg Extension	4x8 reps	rest: 60s
Boxing	1x0 reps	rest: 10s

Chest 4 exercises, 22 mins

Arms and Rectus 13 exercises, 55 mins

	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x8 reps	rest: 90s
	1x8 reps	rest: 90s
	3x8 reps	rest: 60s
Barbell Reverse Tricep Bench Press	1x8 reps	rest: 60s
	1x8 reps	rest: 60s
Dumbbell Preacher Curl	1x8 reps	rest: 90s
Dumbbell Bicep Curl (Supine)	1x8 reps	rest: 60s
Dumbbell Preacher Curl	1x8 reps	rest: 90s
	1x8 reps	rest: 60s
Dumbbell Hammer Curl	1x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 90s

Off 0 exercises, 0 min

Hammies and Lower Back 9 exercises, 1 hr 35 mins

	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Barbell One-Arm Side Deadlift	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Barbell Hip Thrust	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Machine Seated Calf Raise	6x8 reps	rest: 60s

Back and Planks 8 exercises, 1 hr 12 mins

Cable Front Lat Pulldown (Close Grip)	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Dumbbell One-Arm Row	6x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s