GarethParry

Oct 7th 2017

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Cutty Sark Week 3

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

H.I.T routine
1st set to failure
rest 20 second
2nd set to failure
3rd set drop set (50% 6 rep max)
rest 20 seconds
4th set same weight to failure

day 1 11 exercises, 45 mins

Dumbbell Bench Press	4x6 reps	rest: 10s
Dumbbell Bent-Over Row	4x6 reps	rest: 10s
Barbell Squat	4x6 reps	rest: 10s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 10s
Dumbbell Shoulder Shrug	4x6 reps	rest: 10s
Cable Tricep Pushdown (V-Bar)	4x6 reps	rest: 10s
Cable Standing Curl	4x6 reps	rest: 10s
Dumbbell Wrist Curl (Palms Up)	4x6 reps	rest: 10s
Machine Seated Calf Raise	4x6 reps	rest: 10s
Cable Wood Chop	3x10 reps	rest: 10s
Cable Kneeling Crunch	3x10 reps	rest: 10s

day 2 11 exercises, 43 mins

Dumbbell Fly	4x6 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 10s
Machine Leg Extension	4x6 reps	rest: 10s
	4x6 reps	rest: 10s
Dumbbell Upright Row	4x6 reps	rest: 10s
Dumbbell Tricep Extension	4x6 reps	rest: 10s
Dumbbell Incline Hammer Curl	4x6 reps	rest: 10s
Dumbbell Wrist Curl (Palms Down)	4x6 reps	rest: 10s
Machine Calf Press	4x6 reps	rest: 10s
	3x10 reps	rest: 10s
Cable One-Arm Side Bend	3x10 reps	rest: 10s

day 3 11 exercises, 44 mins

Barbell Bench Press	4x6 reps	rest: 10s
Cable Seated Row	4x6 reps	rest: 10s
Machine Leg Press	4x6 reps	rest: 10s
Barbell Shoulder Press	4x6 reps	rest: 10s
Smith Machine Shrug	4x6 reps	rest: 10s
Dip	4x6 reps	rest: 10s
Dumbbell Concentration Curl	4x6 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x6 reps	rest: 10s
Machine Calf Raise	4x6 reps	rest: 10s
Decline Crunch	3x10 reps	rest: 10s
Hanging Leg Raise	3x10 reps	rest: 10s

day 4 10 exercises, 39 mins

Cable Cross-Over	4x6 reps	rest: 10s
Machine Reverse Lat Pulldown (Close Grip)	4x6 reps	rest: 10s
Dumbbell Stiff-Leg Deadlift	4x6 reps	rest: 10s
Barbell Shrug	4x6 reps	rest: 10s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 10s
Barbell Preacher Curl	4x6 reps	rest: 10s
Dumbbell Seated Wrist Curl (Palms Down)	4x6 reps	rest: 10s
	3x6 reps	rest: 10s
Windshield Wipers	3x10 reps	rest: 10s
Cable One-Arm Side Bend	3x10 reps	rest: 10s

day 5 11 exercises, 44 mins

Dumbbell Decline Bench Press	4x6 reps	rest: 10s
Machine Seated Row	4x6 reps	rest: 10s
Barbell Deadlift	4x6 reps	rest: 10s
Cable Lateral Raise	4x6 reps	rest: 10s
Dumbbell Upright Row	4x6 reps	rest: 10s
Cable Kneeling Tricep Extension	4x6 reps	rest: 10s
Cable Rope Hammer Curl	4x6 reps	rest: 10s
Dumbbell Wrist Curl (Palms Up)	4x6 reps	rest: 10s
Machine Single-Leg Calf Press	4x6 reps	rest: 10s
	3x10 reps	rest: 10s
Leg Raise	3x10 reps	rest: 10s