Fall/Winter 2022 Cut

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3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

And so it turns

Back, Shoulders and Biceps 9 exercises, 0 min

Dumbbell One-Arm Row	3x12 reps	rest: 20s
Barbell Military Press	3x8 reps	rest: 120s
Barbell Upright Row	3x8 reps	rest: 20s
Dumbbell Alternating Bent-Over Reverse Fly	3x10 reps	rest: 120s
Weight Plate Shrug	2x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rope Seated Row	2x12 reps	rest: 60s
Pull-Up	2x20 reps	rest: 30s
Dumbbell Alternating Bicep Curl	15x12 reps	rest: 2s

Legs 8 exercises, 0 min

Barbell Snatch Deadlift	5x6 reps	rest: 180s
Machine Single-Leg Calf Press	3x12 reps	rest: 60s
Barbell Glute Bridge	3x8 reps	rest: 120s
	2x8 reps	rest: 75s
Box Jump Multiple Response	2x8 reps	rest: 60s
Barbell Decline Bench Press	2x5 reps	rest: 60s
Bodyweight Side Lunge	3x12 reps	rest: 60s
	3x8 reps	rest: 60s

Chest and Tricaps 7 exercises, 0 min

Dumbbell Incline One-Arm Press	4x12 reps	rest: 120s
Machine Fly	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Exercise Dome Push-Up	2x10 reps	rest: 60s
Exercise Dome One-Arm Push-Up	2x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	10x12 reps	rest: 2s