Coaching 4-day split Raymond Knoppert

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Reardelts/Traps, Back, Biceps and Core 9 exercises, 1 hr 12 mins

Barbell Bench Press	4x10 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 75s
Machine Fly	3x12 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 75s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 75s
Cable Shoulder Extension	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s

Shoulders, Legs, Calves, Triceps and Core 9 exercises, 1 hr 15 mins

Barbell Deadlift	5x5 reps	rest: 90s
Barbell Military Press	5x5 reps	rest: 75s
Barbell Squat	3x12 reps	rest: 75s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 75s
Calf Press On Leg Press	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Chest, Reardelts/Traps, Back, Biceps and Core 9 exercises, 1 hr 16 mins

Barbell Bench Press	5x5 reps	rest: 75s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 75s
Cable Incline Fly	3x12 reps	rest: 60s
Cable One-Arm Seated Row	3x12 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s

Shoulders, Reardelts/Traps, Legs, Calves and Triceps 9 exercises, 1 hr 15 mins

Barbell Squat	4x10 reps	rest: 75s
Barbell Military Press	4x10 reps	rest: 75s
Machine Leg Press	3x12 reps	rest: 75s
Cable Lateral Raise	4x10 reps	rest: 75s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Cable Reverse Fly	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s