john.anonymous

Oct 23rd 2017

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Alam's Standard Weight Training

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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

The best and proven workout routine to get lean and build stronger, more muscular body.

Shoulder Day 9 exercises, 1 hr 25 mins

Dumbbell Lateral Raise	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Dumbbell Bent-Over Raise	4x10 reps	rest: 30s
Barbell Shrug	4x10 reps	rest: 30s
Barbell Shoulder Press	4x10 reps	rest: 30s
Barbell Front Raise	4x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

Bicep Day 8 exercises, 56 mins

Barbell Curl	4x10 reps	rest: 30s
Barbell Curl (Close Grip)	4x10 reps	rest: 30s
Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Dumbbell Bicep Curl	4x10 reps	rest: 30s
EZ Bar Close Grip Curl	4x10 reps	rest: 30s
Dumbbell Hammer Curl	4x10 reps	rest: 30s

Chest Day 9 exercises, 1 hr 27 mins

Tricep 9 exercises, 1 hr 0 min

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 30s
Dumbbell Tricep Extension	4x10 reps	rest: 30s
Bench Dip	4x10 reps	rest: 30s
Barbell Tricep Extension	4x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 30s
Weighted Bench Dip	4x10 reps	rest: 30s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 30s

Back Day 10 exercises, 1 hr 8 mins

Barbell Shrug	4x10 reps	rest: 30s
Barbell Deadlift	4x10 reps	rest: 30s
Machine Lat Pulldown	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Barbell Incline Bench Pull	4x10 reps	rest: 30s
Barbell Bent-Over Row	4x10 reps	rest: 30s
Pull-Up	4x10 reps	rest: 30s
Assisted Hyperextension	4x10 reps	rest: 30s
Cable Rope Seated Crossover Row	4x10 reps	rest: 30s
Cable Rope Seated Row	4x10 reps	rest: 30s

Leg Day 10 exercises, 1 hr 29 mins