burnouts

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest 6 exercises, 34 mins

Smith Machine Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Fly	4x14,12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x14,12,10,8 reps	rest: 60s
Cable Lower Chest Raise	1x40 reps	rest: 60s
Push-Up	1x30 reps	rest: 60s
Dip	1x20 reps	rest: 60s

bicep 7 exercises, 43 mins

Cable Bicep Curl	5x5 reps	rest: 60s
	4x4,12,10,8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	4x28,24,20,16 reps	rest: 60s
Cable Rope Hammer Curl	1x40 reps	rest: 60s
EZ Bar Curl	5x5 reps	rest: 60s
Cable Reverse Curl	1x30 reps	rest: 60s
Chin-Up	1x20 reps	rest: 60s

Legs 6 exercises, 1 hr 7 mins

back 6 exercises, 34 mins

Machine Reverse Lat Pulldown (Close Grip)	5x5 reps	rest: 60s
Smith Machine Bent-Over Row	4x14,12,10,8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x14,12,10,8 reps	rest: 60s
Cable Shoulder Extension	1x40 reps	rest: 60s
Cable Seated Row	1x30 reps	rest: 60s
Pull-Up	1x20 reps	rest: 60s

tricep 6 exercises, 33 mins

Cable Shoulder Extension	5x5 reps	rest: 60s
EZ Bar Tricep Extension	4x14,12,10,8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x14,12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x40 reps	rest: 60s
Tricep Push-Up	1x30 reps	rest: 60s
Bench Dip	1x20 reps	rest: 60s

shoulders 6 exercises, 34 mins

Smith Machine Shoulder Press	5x5 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x14,12,10,8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	4x28,24,20,6 reps	rest: 60s
Cable Upright Row	1x40 reps	rest: 60s
Cable Rope Face Pull	1x30 reps	rest: 60s
Pull-Up (Hammer Grip)	1x20 reps	rest: 60s