H2OHowell

Sep 5th 2022

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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

Mix of Machines and Free Weights/Circuit is 12 resps at max capacity. Ab machine can be any ab machine as long as there is resistance.

Chest and Triceps 16 exercises, 1 hr 53 mins

Smith Machine Bench Press	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Around the World	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x10 reps	rest: 60s
Dumbbell Tricep Kickback	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dumbbell Decline Press	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

Core and Circuit 15 exercises, 1 hr 0 min

Back, Biceps, and Forearms 15 exercises, 1 hr 45 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Core and Circuit 14 exercises, 57 mins

Shoulders and Legs 13 exercises, 1 hr 28 mins

Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s

Core and Circuit 16 exercises, 1 hr 9 mins