football2

Oct 11th 2017

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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

Back 11 exercises, 2 hrs 17 mins

Chest 13 exercises, 2 hrs 42 mins

Barbell Bench Press	4x12,12,10,10 reps	rest: 160s
Barbell Incline Bench Press	4x12,12,10,10 reps	rest: 160s
Dumbbell Bench Press	4x15,15,12,12 reps	rest: 160s
Dumbbell Incline Bench Press	4x15,15,12,12 reps	rest: 160s
Dumbbell Fly	4x15,15,12,12 reps	rest: 160s
Dumbbell Incline Fly	4x15,15,12,12 reps	rest: 160s
Machine Fly	4x15,15,12,12 reps	rest: 160s
Machine Bench Press	4x15,15,12,12 reps	rest: 160s
Barbell Decline Bench Press	4x12,12,10,10 reps	rest: 160s
Dumbbell Pullover	4x15,15,12,12 reps	rest: 160s
Cable Cross-Over	4x15,15,12,12 reps	rest: 160s
Cable Lower Chest Raise	4x15,15,12,12 reps	rest: 160s
Dip	4x15,15,12,12 reps	rest: 160s

Shoulders 11 exercises, 2 hrs 17 mins

Dumbbell Lateral Raise	4x15,15,12,12 reps	rest: 160s
Dumbbell Seated Shoulder Press	4x15,15,12,12 reps	rest: 160s
Barbell Shrug	4x15,15,12,12 reps	rest: 160s
Dumbbell One-Arm Front Raise	4x15,15,12,12 reps	rest: 160s
Dumbbell Seated Arnold Press	4x15,15,12,12 reps	rest: 160s
Barbell Upright Row	4x15,15,12,12 reps	rest: 160s
Barbell Military Press	4x15,15,12,12 reps	rest: 160s
Dumbbell Bent-Over Raise	4x15,15,12,12 reps	rest: 160s
Machine Reverse Fly	4x15,15,12,12 reps	rest: 160s
Leverage Shoulder Press	4x15,15,12,12 reps	rest: 160s
Machine Deltoid Raise	4x15,15,12,12 reps	rest: 160s

Arms 12 exercises, 2 hrs 30 mins

Weight Plate Hand Squeeze	4x15,15,12,12 reps	rest: 160s
Barbell Curl	4x15,15,12,12 reps	rest: 160s
Dumbbell Concentration Curl	4x15,15,12,12 reps	rest: 160s
Dumbbell Alternating Bicep Curl	4x15,15,12,12 reps	rest: 160s
Preacher Curl Machine	4x15,15,12,12 reps	rest: 160s
Cable Rope One-Arm Preacher Curl (Hammer)	4x15,15,12,12 reps	rest: 160s
Cable Tricep Pushdown (Rope)	4x15,15,12,12 reps	rest: 160s
Machine Dip	4x15,15,12,12 reps	rest: 160s
Cable Tricep Kickback	4x15,15,12,12 reps	rest: 160s
Barbell Bench Press (Close Grip)	4x12,12,10,10 reps	rest: 160s
Dumbbell Seated Tricep Press	4x15,15,12,12 reps	rest: 160s
Barbell Spider Curl	4x15,15,12,12 reps	rest: 160s

Legs 12 exercises, 2 hrs 30 mins