capn awesome

Dec 12th 2017

TRY IT OUT

DOWNLOAD

Volume Workout Routine

DOWNLOADS/VIEWS: 2/387

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Glutes, Legs, Arms 10 exercises, 1 hr 22 mins

Barbell Squat (Wide Stance)	4x12 reps	rest: 90s
Barbell Squat	3x12 reps	rest: 90s
Hack Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s

Chest, Delts, Calves 9 exercises, 1 hr 21 mins

Barbell Bench Press (Wide Grip)	4x10 reps	rest: 90s
Barbell Decline Bench Press	4x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 30s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Barbell Military Press	3x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell Seated Calf Raise	4x12 reps	rest: 30s
Bodyweight Calf Raise	6x12 reps	rest: 30s

Back, Traps, Delts, Abs 10 exercises, 1 hr 19 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 90s
T Bar Row	3x12 reps	rest: 90s
Barbell Upright Row	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
	3x12 reps	rest: 30s
Bench Weighted Decline Crunch	4x12 reps	rest: 60s
Cross Body Crunch	4x12 reps	rest: 30s
Hanging Leg Raise	3x12 reps	rest: 45s

Legs, Arms 10 exercises, 1 hr 20 mins

Barbell Deep Squat	5x8 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Hack Squat (Narrow Stance)	3x12 reps	rest: 90s
Machine Single-Leg Extension	3x12 reps	rest: 30s
Machine Single-Leg Curl	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s
Cable One-Arm Tricep Pushdown	3x12 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Preacher Curl	3x12 reps	rest: 45s
Cable One-Arm Bicep Curl	3x12 reps	rest: 30s

Chest, Delts, Calves 8 exercises, 1 hr 9 mins

Barbell Bench Press	4x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Machine Fly	3x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Machine Seated Calf Raise	6x12 reps	rest: 45s
Bodyweight Calf Raise	3x12 reps	rest: 30s

Back, Traps, Delts, Abs 10 exercises, 1 hr 18 mins

Dumbbell Bent-Over Row	4x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
Dumbbell Upright Row	4x12 reps	rest: 90s
Dumbbell Shoulder Shrug	3x12 reps	rest: 45s
	4x12 reps	rest: 45s
Decline Bench Rotational Sit-Up	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s