mrmagoo2

Nov 17th 2017

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Shortcut to Shred: Week 4

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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

Workout 1: Chest, triceps, abs 7 exercises, 47 mins

Barbell Bench Press	3x9 reps	rest: 60s
Dumbbell Incline Bench Press	3x9 reps	rest: 60s
Dumbbell Decline Bench Press	3x9 reps	rest: 60s
Dip	3x9 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x9 reps	rest: 60s
Cable Kneeling Crunch	3x9 reps	rest: 60s
Hanging Leg Raise	3x9 reps	rest: 60s

Workout 2: Shoulders, legs, calves 8 exercises, 53 mins

Barbell Shoulder Press	3x9 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x9 reps	rest: 60s
Dumbbell Upright Row	3x9 reps	rest: 60s
Dumbbell Squat	3x9 reps	rest: 60s
Barbell Deadlift	3x9 reps	rest: 60s
Machine Leg Press	3x9 reps	rest: 60s
Machine Calf Raise	3x9 reps	rest: 60s
Machine Seated Calf Raise	3x9 reps	rest: 60s

Wormout 3: Back, traps,biceps 8 exercises, 53 mins

Barbell Bent-Over Row	3x9 reps	rest: 60s
Dumbbell Incline Bench Row	3x9 reps	rest: 60s
Cable Seated Row	3x9 reps	rest: 60s
Barbell Shrug	3x9 reps	rest: 60s
Barbell Curl	3x9 reps	rest: 60s
Dumbbell Seated Curl	3x9 reps	rest: 60s
Barbell Reverse Curl	3x9 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x9 reps	rest: 60s

Workout 4: Chest, triceps, abs 8 exercises, 1 hr 0 min

Cable Cross-Over	3x12 reps	rest: 60s
Cable Mid Chest Crossover	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable One-Arm Tricep Extension	3x12 reps	rest: 60s
Barbell Rear Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Rotational Crunch	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s

Workout 5: Shoulders, legs, calves 7 exercises, 51 mins

Workout 6: Back, traps, biceps 8 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s