AndreCleroux

Nov 6th 2017

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5 Day Lean Machine

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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

Upper Body, Abs and Cardio 13 exercises, 1 hr 53 mins

Dumbbell Bench Press	4x15 reps	rest: 20s
Dumbbell Incline Bench Press	4x15 reps	rest: 20s
Cable Seated Row	4x15 reps	rest: 20s
Dumbbell One-Arm Row	4x15 reps	rest: 20s
Dumbbell Tricep Extension	4x15 reps	rest: 20s
Cable Shoulder Extension	4x15 reps	rest: 20s
Barbell Curl	4x15 reps	rest: 20s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 20s
Barbell Shrug	4x15 reps	rest: 20s
Barbell Shoulder Press	4x15 reps	rest: 20s
Air Bike	4x15 reps	rest: 20s
Leg Raise	4x15 reps	rest: 20s
Treadmill Running	4x15 reps	rest: 20s

Lower Body, Abs and Cardio 10 exercises, 1 hr 25 mins

Upper Body, Abs and Cardio 13 exercises, 1 hr 55 mins

Barbell Bench Press	4x15 reps	rest: 20s
Barbell Incline Bench Press	4x15 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 20s
Pull-Up	4x15 reps	rest: 20s
Dip	4x15 reps	rest: 20s
Barbell Tricep Extension	4x15 reps	rest: 20s
Dumbbell Alternating Seated Curl	4x15 reps	rest: 20s
Barbell Preacher Curl	4x15 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 20s
Dumbbell Lateral Raise	4x15 reps	rest: 20s
Parallel Bar Hip Raise	4x15 reps	rest: 20s
Leg Pull-In	4x15 reps	rest: 20s
Treadmill Running	4x15 reps	rest: 20s

Lower Body, Abs and Cardio 10 exercises, 1 hr 28 mins

Abs and Cardio 8 exercises, 1 hr 6 mins