Dpaskins

Jan 19th 2018

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Serious lifters,serious weights!

Arms&back 19 exercises, 3 hrs 3 mins

Walking	1x8 reps	rest: 10s
Dumbbell Bent-Over Row	4x15 reps	rest: 45s
T Bar Row	4x15 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Cable Seated Row	4x15 reps	rest: 45s
Barbell Bent-Over Row	4x15 reps	rest: 45s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	4x15 reps	rest: 45s
Preacher Curl Machine	4x15 reps	rest: 45s
Cable Bicep Curl (Close Grip)	4x15 reps	rest: 45s
Cable Shoulder Extension	4x15 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 45s
EZ Bar Close Grip Curl	4x15 reps	rest: 45s
Barbell Spider Curl	4x15 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 45s
Dumbbell Incline Tricep Extension	4x15 reps	rest: 45s
Walking	1x8 reps	rest: 10s

Chest&Cardio 11 exercises, 1 hr 44 mins

Walking	1x8 reps	rest: 10s
Barbell Bench Press	4x15 reps	rest: 45s
Dumbbell Fly	4x15 reps	rest: 45s
Barbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Incline Fly	4x15 reps	rest: 45s
Dumbbell Incline Bench Press	4x15 reps	rest: 45s
Dumbbell Decline Press	4x15 reps	rest: 45s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Jump Rope	1x8 reps	rest: 10s

Back& Shoulders 13 exercises, 2 hrs 5 mins

Walking	1x8 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Cable Seated Row	4x15 reps	rest: 45s
Barbell Deadlift	4x15 reps	rest: 45s
Barbell Bent-Over Row	4x15 reps	rest: 45s
Barbell Front Raise	4x15 reps	rest: 45s
T Bar Row	4x15 reps	rest: 45s
Arm Circles	4x15 reps	rest: 45s
Dumbbell One-Arm Row	4x15 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 45s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Dumbbell One-Arm Bent-Over Reverse Fly	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s

REST!! 0 exercises, 0 min

Arms 12 exercises, 2 hrs 10 mins

Walking	1x8 reps	rest: 10s
EZ Bar Decline Close Grip Skull Crusher	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Cable Bicep Curl	4x15 reps	rest: 60s
Preacher Curl Machine	4x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x15 reps	rest: 60s
Barbell Spider Curl	4x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Walking	1x8 reps	rest: 10s

Legs 14 exercises, 2 hrs 37 mins