It's Just Physics Terry, Simple Physics!

gthudson

Jan 16th 2018

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It's Just Physics Terry, Simple Physics!

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Simple workout, Push and Pull routine.
Abs and Cardio every other morning (preferably before you eat.)

Weights any time after eating breakfast and lunch.

Simple routine to follow, enjoy :)

Day 2
Day 4
Day 3
Day 5
Day 1

Abs and Cardio (A.M) 7 exercises, 55 mins

Parallel Bar Hip Raise	2x15 reps	rest: 30s
Dumbbell Side Bend	2x15 reps	rest: 30s
Decline Bench Weighted Twist	2x15 reps	rest: 30s
Decline Crunch	2x15 reps	rest: 30s
Back Hyperextension	2x15 reps	rest: 30s
Rowing	1x0 reps	rest: 20s
Step Machine	1x0 reps	rest: 10s

Push Day: One 9 exercises, 55 mins

Smith Machine Incline Bench Press	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Incline Fly	3x15 reps	rest: 30s
Smith Machine Shoulder Press	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Smith Machine Squat	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Barbell Standing Calf Raise	3x12 reps	rest: 30s

Pull Day: One 10 exercises, 1 hr 1 min

Pull-Up	3x15 reps	rest: 30s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Cable Rope Face Pull	3x12 reps	rest: 30s
Barbell Romanian Deadlift	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 30s
Weight Plate Shrug	3x15 reps	rest: 30s

Push Day: Two 9 exercises, 56 mins

Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Smith Machine Decline Bench Press	3x12 reps	rest: 30s
EZ Bar Tricep Extension	3x12 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
Hack Squat	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Machine Single-Leg Press	3x12 reps	rest: 30s
Machine Seated Calf Raise	3x12 reps	rest: 30s

Pull Day: Two 10 exercises, 59 mins

Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 30s
Pull-Up	3x15 reps	rest: 30s
Cable Seated Row	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Machine Reverse Fly	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 30s
Dumbbell Concentration Curl	2x10 reps	rest: 30s
Barbell Reverse Curl	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s