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Block 3 Strength (4 Weeks)

ztsmith1209

Nov 5th 2017

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Block 3 Strength (4 Weeks)

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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

Day 2
Day 5
Day 3
Day 4
Day 1

Squat 7 exercises, 40 mins

	Barbell Squat	1x5 reps	rest: 90s
	Barbell Squat	4x5 reps	rest: 90s
	Barbell Rocking Standing Calf Raise	3x8 reps	rest: 30s
	Split Jump	3x10 reps	rest: 30s
	Bodyweight Lunge	3x10 reps	rest: 30s
	Machine Single-Leg Extension	3x15 reps	rest: 30s
	Barbell Seated Calf Raise	3x15 reps	rest: 30s

Bench 7 exercises, 40 mins

	Barbell Bench Press	1x5 reps	rest: 90s
	Barbell Bench Press	4x5 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 30s
	Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 30s
	Barbell Tricep Extension (Supine)	3x15 reps	rest: 30s
	Dumbbell Press (Close Grip)	3x15 reps	rest: 30s
	Push-Up (Wide Hand)	1x20 reps	rest: 30s

Deadlift 7 exercises, 41 mins

	Barbell Deadlift	1x5 reps	rest: 90s
	Barbell Deadlift	4x5 reps	rest: 90s
	EZ Bar Curl	3x8 reps	rest: 30s
	Pull-Up	3x8 reps	rest: 30s
		3x8 reps	rest: 30s
	Barbell Row	3x15 reps	rest: 30s
	Dumbbell Preacher Curl	3x15 reps	rest: 30s

Press 8 exercises, 43 mins

	Barbell Military Press	1x5 reps	rest: 90s
	Barbell Military Press	4x5 reps	rest: 90s
	Barbell Ab Rollout (Kneeling)	3x5 reps	rest: 30s
	Barbell Upright Row	3x8 reps	rest: 30s
	Weight Plate Russian Twist	3x8 reps	rest: 30s
	Weighted Crunch	3x8 reps	rest: 30s
	Reverse Crunch	3x15 reps	rest: 30s
	Dumbbell Lateral Raise	3x15 reps	rest: 30s

Cardio 1 exercises, 46 mins

0x8 reps

rest: 45s

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