GarethParry

Oct 7th 2017

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Cutty Sark Week 2

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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

for 10 set routines work along pyramid of weights for each exercise. combine with 2 x 20 minutes cardio sessions per day

shoulders, legs & abs 15 exercises, 50 mins

Dumbbell Seated Shoulder Press	5x5 reps	rest: 10s
Dumbbell Hammer Shoulder Press	5x5 reps	rest: 10s
Smith Machine Shrug	5x5 reps	rest: 10s
Barbell Squat	5x5 reps	rest: 30s
Machine Leg Extension	5x5 reps	rest: 10s
Kettlebell Goblet Squat	5x5 reps	rest: 10s
Cross Body Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 10s
Plank	1x11 reps	rest: 30s
Cross Body Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 10s
Plank	1x11 reps	rest: 30s
Cross Body Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 10s
Plank	1x11 reps	rest: 30s

chest and triceps 8 exercises, 42 mins

Barbell Bench Press	5x5 reps	rest: 30s
Dumbbell Incline Bench Press	5x5 reps	rest: 10s
Dumbbell Decline Bench Press	5x5 reps	rest: 10s
Dip	5x5 reps	rest: 30s
Dumbbell Tricep Extension	5x5 reps	rest: 10s
Cable Tricep Pushdown (V-Bar)	5x5 reps	rest: 10s
Dumbbell Wrist Curl (Palms Down)	5x5 reps	rest: 10s
Kettlebell One-Arm Swing	6x10 reps	rest: 20s

back, biceps & abs 15 exercises, 44 mins

Dumbbell One-Arm Row	5x5 reps	rest: 0s
Dumbbell Incline Bench Row	5x5 reps	rest: 0s
Dumbbell Upright Row	5x5 reps	rest: 0s
Dumbbell Shoulder Shrug	5x5 reps	rest: 0s
Dumbbell Hammer Curl	5x5 reps	rest: 0s
Dumbbell Concentration Curl	5x5 reps	rest: 0s
Cable Kneeling Crunch	1x12 reps	rest: 0s
Cable One-Arm Side Bend	1x12 reps	rest: 0s
	1x12 reps	rest: 30s
Cable Kneeling Crunch	1x12 reps	rest: 0s
Cable One-Arm Side Bend	1x12 reps	rest: 0s
	1x12 reps	rest: 30s
Cable Kneeling Crunch	1x12 reps	rest: 0s
Cable One-Arm Side Bend	1x12 reps	rest: 0s
	1x12 reps	rest: 30s

shoulders & legs 8 exercises, 39 mins

Dumbbell Lateral Raise	5x5 reps	rest: 10s
Dumbbell Deltoid Raise	5x5 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	5x5 reps	rest: 10s
Dumbbell Stiff-Leg Deadlift	5x5 reps	rest: 10s
Dumbbell Lunge	5x5 reps	rest: 10s
Machine Seated Calf Raise	5x5 reps	rest: 30s
Barbell Glute Bridge	5x5 reps	rest: 30s
Kettlebell One-Arm Clean	3x10 reps	rest: 20s

chest, triceps &abs 14 exercises, 44 mins

Cable Lower Chest Raise	5x5 reps	rest: 10s
Dumbbell Incline Fly	5x5 reps	rest: 10s
Dumbbell Fly	5x5 reps	rest: 10s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 10s
Cable Kneeling Tricep Extension	5x5 reps	rest: 10s
Weight Plate Russian Twist	1x12 reps	rest: 10s
Oblique Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 30s
Weight Plate Russian Twist	1x12 reps	rest: 10s
Oblique Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 30s
Weight Plate Russian Twist	1x12 reps	rest: 10s
Oblique Crunch	1x12 reps	rest: 10s
	1x12 reps	rest: 30s

back and biceps 7 exercises, 32 mins

Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 10s
Cable Seated Row	5x5 reps	rest: 10s
Chin-Up	5x5 reps	rest: 30s
Dumbbell Zottman Curl	5x5 reps	rest: 10s
Dumbbell Alternating Incline Curl	5x5 reps	rest: 10s
Dumbbell Wrist Curl (Palms Up)	5x5 reps	rest: 10s
	3x10 reps	rest: 20s