jesusroxmehsox

Jan 19th 2018

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Cutting phase

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4
Day 5

Chest, Triceps 40 exercises, 4 hrs 0 min

Barbell Incline Bench Press	5x12 reps	rest: 45s
Barbell Bench Press	5x12 reps	rest: 45s
Barbell Decline Bench Press	5x12 reps	rest: 65s
Barbell Decline Bench Press (Reverse Grip)	5x12 reps	rest: 65s
Dumbbell Incline Fly	5x12 reps	rest: 65s
Machine Fly	5x12 reps	rest: 65s
Machine Bench Press	5x12 reps	rest: 60s
Dumbbell Tricep Extension	5x12 reps	rest: 65s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 65s
Dip	5x12 reps	rest: 65s
Dumbbell Incline Bench Press	5x12 reps	rest: 65s
Pull-Up	5x12 reps	rest: 65s
Dumbbell Incline Bench Press	5x12 reps	rest: 65s
Dumbbell Bench Press	5x12 reps	rest: 65s
Dumbbell Bent-Over Row (Palm in)	5x12 reps	rest: 65s
Dumbbell Bent-Over Row (Palm in)	5x12 reps	rest: 65s
Machine Fly	5x12 reps	rest: 65s
Cable Seated Row	5x12 reps	rest: 65s
Dumbbell Bench Press	5x12 reps	rest: 65s
Dumbbell Fly	5x12 reps	rest: 65s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 65s
Dumbbell Fly	5x8 reps	rest: 45s
Pull-Up	5x12 reps	rest: 65s
Cable Decline Press	5x12 reps	rest: 65s
Cable Cross-Over	5x12 reps	rest: 65s
Cable Incline Fly	5x12 reps	rest: 65s
Barbell Bench Press (Close Grip)	5x12 reps	rest: 65s
Dip	5x12 reps	rest: 65s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Incline Fly	5x12 reps	rest: 65s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 40s
Weighted Hanging Knee Raise	5x12 reps	rest: 65s
Cable Shoulder Extension	5x12 reps	rest: 65s
Dumbbell Pullover	5x12 reps	rest: 65s
Bench Weighted Decline Crunch	5x12 reps	rest: 65s
Machine Bench Press	5x12 reps	rest: 70s
	5x12 reps	rest: 65s
Cable Lower Chest Raise	5x12 reps	rest: 65s
Leverage Chest Press	5x12 reps	rest: 65s

Back, Biceps 36 exercises, 4 hrs 0 min

Barbell Clean	5x12 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 80s
Weighted Pull-Up	5x12 reps	rest: 60s
T Bar Row	5x12 reps	rest: 60s
Barbell Bent-Over Row	5x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	5x12 reps	rest: 60s
Cable Seated Row	5x12 reps	rest: 60s
Cable V Bar Pulldown	5x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x12 reps	rest: 60s
Chin-Up	5x12 reps	rest: 60s
Barbell Curl	5x12 reps	rest: 60s
Barbell Preacher Curl	5x12 reps	rest: 60s
EZ Bar Close Grip Curl	5x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x12 reps	rest: 60s
Machine One-Arm Pulldown	5x12 reps	rest: 60s
Machine Iso Lateral High Row	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
	5x12 reps	rest: 60s
Cable Rope Hammer Curl	5x12 reps	rest: 60s
Barbell Bent-Over Row	5x12 reps	rest: 60s
Dumbbell One-Arm Row	5x12 reps	rest: 60s
Machine Back Extension	5x12 reps	rest: 60s
Dumbbell Incline Curl	5x12 reps	rest: 60s
Machine Iso Lateral High Row	5x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	5x12 reps	rest: 60s
	5x12 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	5x12 reps	rest: 60s
Cable Rope Lat Pulldown	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Machine Ab Crunch	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable One-Arm Seated Row	4x8 reps	rest: 60s
Dual Cable Triceps Extension	5x12 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s
Machine Iso Lateral High Row	5x12 reps	rest: 60s
Bench Weighted Decline Crunch	5x12 reps	rest: 60s

Legs 27 exercises, 4 hrs 0 min

Barbell Deep Squat	10x12 reps	rest: 75s
Barbell Front Squat	10x12 reps	rest: 50s
	10x12 reps	rest: 75s
Barbell Hack Squat	10x12 reps	rest: 70s
Machine Leg Press	10x12 reps	rest: 70s
Machine Seated Leg Curl	10x12 reps	rest: 50s
Machine Seated Calf Raise	10x12 reps	rest: 60s
Machine Single-Leg Press	10x12 reps	rest: 50s
Box Jump Multiple Response	10x12 reps	rest: 50s
Running	1x1 reps	rest: 20s
Dumbbell Single-Leg Squat	10x12 reps	rest: 50s
Hack Squat	10x12 reps	rest: 50s
Machine Leg Curl (Prone)	10x12 reps	rest: 70s
Barbell Pin-Off Good Morning	3x8 reps	rest: 60s
Hack Calf Raise	10x12 reps	rest: 50s
Machine Leg Extension	10x12 reps	rest: 50s
Calf Press On Leg Press	10x12 reps	rest: 50s
Barbell Stiff-Leg Deadlift	10x12 reps	rest: 50s
	10x12 reps	rest: 50s
Dumbbell Lunge	10x12 reps	rest: 75s
Dumbbell Squat	10x12 reps	rest: 50s
Machine Ab Crunch	10x12 reps	rest: 50s
Machine Seated Calf Raise	10x12 reps	rest: 50s
Machine Single-Leg Calf Press	10x12 reps	rest: 50s
	10x12 reps	rest: 50s
Barbell Deep Squat	10x12 reps	rest: 50s
Dumbbell Calf Raise	10x12 reps	rest: 50s

Shoulders 21 exercises, 4 hrs 0 min

Barbell Shoulder Press	5x12 reps	rest: 60s
	5x12 reps	rest: 60s
Dumbbell Shoulder Press	5x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Cable Deltoid Raise	5x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 60s
Smith Machine Upright Row	5x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	5x12 reps	rest: 60s
Dumbbell Seated One-Arm Lateral Raise	5x12 reps	rest: 60s
Barbell Shrug	5x12 reps	rest: 60s
Dumbbell Upright Row	5x12 reps	rest: 60s
Cable Front Raise	5x12 reps	rest: 60s
Dumbbell Alternating Press (Palms In)	5x12 reps	rest: 60s
Dumbbell Shoulder Shrug	5x12 reps	rest: 60s
Cable Upright Row	5x12 reps	rest: 60s
Machine Shoulder Press	5x12 reps	rest: 60s
Dumbbell Seated Arnold Press	5x12 reps	rest: 60s
Dumbbell Pullover	5x12 reps	rest: 60s
Cable Rope Face Pull	5x12 reps	rest: 60s
Cable Reverse Crossover	5x12 reps	rest: 60s

Arms, Abs, Calves 37 exercises, 4 hrs 0 min

Barbell Bench Press (Close Grip)	5x12 reps	rest: 45s
Barbell Curl	5x12 reps	rest: 45s
Barbell Preacher Curl	5x12 reps	rest: 45s
Dip	5x12 reps	rest: 45s
Weighted Pull-Up	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	5x12 reps	rest: 45s
Barbell Drag Curl	5x12 reps	rest: 45s
Dumbbell Alternating Preacher Curl	5x12 reps	rest: 45s
Dumbbell Incline Curl	5x12 reps	rest: 45s
Cable Shoulder Extension	5x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 45s
Dumbbell Tricep Extension	5x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 45s
	5x12 reps	rest: 45s
EZ Bar Tricep Extension	5x12 reps	rest: 45s
Cable Seated Bicep Curl	5x12 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	5x12 reps	rest: 45s
Cable Dual Overhead Curl	5x12 reps	rest: 45s
Calf Press On Leg Press	5x12 reps	rest: 45s
Cable Rope Hammer Curl	5x12 reps	rest: 45s
Calf Press On Leg Press	5x12 reps	rest: 45s
Cable Bicep Curl (Close Grip)	5x12 reps	rest: 45s
Cable High Pulley Tricep Extension	5x12 reps	rest: 45s
Machine Seated Calf Raise	5x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown	5x12 reps	rest: 45s
EZ Bar Tricep Extension	5x12 reps	rest: 45s
Machine Ab Crunch	5x12 reps	rest: 45s
Cable One-Arm Tricep Pushdown	5x12 reps	rest: 45s
Barbell Seated Tricep Extension	5x12 reps	rest: 45s
Dumbbell Seated Curl	5x12 reps	rest: 45s
Cable Dual Overhead Curl	5x12 reps	rest: 45s
	5x12 reps	rest: 45s
Bench Weighted Decline Crunch	5x12 reps	rest: 45s
Chin-Up	5x12 reps	rest: 45s
Machine Dip	5x12 reps	rest: 45s