Dpaskins

Nov 12th 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

Serious lifters,serious weights!

Legs&Abs 12 exercises, 2 hrs 13 mins

Chest&Cardio 8 exercises, 1 hr 45 mins

Walking	0x8 reps	rest: 20s
Barbell Bench Press	4x15 reps	rest: 45s
Dumbbell Fly	4x15 reps	rest: 45s
Dumbbell Incline Fly	4x15 reps	rest: 45s
Barbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Decline Press	4x15 reps	rest: 45s
Jump Rope	0x8 reps	rest: 20s

Back& Shoulders 13 exercises, 2 hrs 40 mins

Rowing	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Barbell Deadlift	4x15 reps	rest: 45s
Barbell Bent-Over Row	4x15 reps	rest: 45s
Barbell Front Raise	4x15 reps	rest: 45s
Cable Seated Row	4x15 reps	rest: 45s
T Bar Row	4x15 reps	rest: 45s
Arm Circles	4x15 reps	rest: 45s
Dumbbell One-Arm Row	4x15 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 45s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Dumbbell One-Arm Bent-Over Reverse Fly	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s

REST!! 0 exercises, 0 min

Arms 14 exercises, 2 hrs 49 mins

Walking	0x8 reps	rest: 20s
Tricep Stretch	4x15 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x15 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
Preacher Curl Machine	4x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x15 reps	rest: 60s
Cable Bicep Curl	4x15 reps	rest: 60s
Barbell Spider Curl	4x15 reps	rest: 60s
Cable Standing Curl	4x15 reps	rest: 60s
Walking	0x8 reps	rest: 20s

Legs 15 exercises, 2 hrs 48 mins