2018 cutting with volume.

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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

Volume plus calorie deficit.

Shoulders and core. 11 exercises, 1 hr 45 mins

Cable External Rotation	4x12 reps	rest: 60s
Cable Internal Rotation	4x12 reps	rest: 60s
Dumbbell External Rotation	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Barbell Military Press (Seated)	4x15 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s
Alternating Heel Touch	4x15 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s

Chest and biceps. 10 exercises, 1 hr 47 mins

Dumbbell Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s
Push-Up	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Barbell Preacher Curl	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s

Legs. 6 exercises, 1 hr 6 mins

Back and tris. 12 exercises, 2 hrs 3 mins

Barbell Deadlift	4x15 reps	rest: 60s
Barbell Bent-Over Row	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Cable V Bar Pulldown	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell Seated Tricep Press	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 60s