Arms and Abs focus

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Shoulders Triceps Abs 8 exercises, 1 hr 10 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s

Back Biceps abs 6 exercises, 52 mins

Biceps Triceps and abs 6 exercises, 49 mins

Cable Bicep Curl	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s

Legs Biceps and abs 7 exercises, 1 hr 2 mins

Machine Leg Extension	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s

Biceps and Triceps abs 6 exercises, 50 mins

Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Barbell Seated Tricep Extension	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s