J's 5 day split

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

I am consuming no more than 1600 calories for 6 days of the week. One cheat Day.

current weight: 176
target weight: 165

will incorporate running later

Sunday
Tuesday
Wednesday
Thursday
Friday

Turbo Trap Tuesday 9 exercises, 1 hr 23 mins

Barbell Military Press	5x5 reps	rest: 65s
Dumbbell Lateral Raise	5x20 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	5x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	5x20 reps	rest: 60s
Push-Up	1x31 reps	rest: 60s
Smith Machine Upright Row	4x8 reps	rest: 60s
Push-Up	1x31 reps	rest: 60s
Smith Machine Shrug	5x10 reps	rest: 45s
Push-Up	1x31 reps	rest: 60s

Hump n Bump Wednesday 10 exercises, 1 hr 14 mins

Bodyweight Lunge	2x30 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 65s
Machine Leg Press	3x12 reps	rest: 45s
Calf Press On Leg Press	4x10 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Seated Calf Raise	5x10 reps	rest: 30s
Glute Kickback	3x12 reps	rest: 45s
Decline Crunch	3x25 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s

Dorian Yates Thursday 11 exercises, 1 hr 40 mins

Barbell Deadlift	6x10 reps	rest: 70s
Barbell Bent-Over Row	6x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable One-Arm Seated Row	6x8 reps	rest: 45s
Cable Seated Row	3x5 reps	rest: 45s
Smith Machine Upright Row	5x15 reps	rest: 45s
Smith Machine Shrug	5x10 reps	rest: 45s
Machine Back Extension	4x8 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Stability Ball Back Stretch	4x8 reps	rest: 60s

Friday's are FUN 7 exercises, 57 mins

Push-Up (Wide Hand)	1x28 reps	rest: 60s
Barbell Bench Press	10x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Push-Up (Wide Hand)	1x28 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Push-Up (Wide Hand)	1x28 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

GunDay Sunday 11 exercises, 1 hr 42 mins

Chin-Up	3x8 reps	rest: 30s
Dumbbell Tricep Extension	5x20 reps	rest: 45s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 30s
EZ Bar Tricep Extension (Close Grip)	5x5 reps	rest: 65s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 30s
Barbell Preacher Curl	5x5 reps	rest: 65s
	5x7 reps	rest: 60s
Cable One-Arm Bicep Curl	5x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x21 reps	rest: 45s
Hanging Leg Raise	3x30 reps	rest: 60s
Decline Crunch	4x25 reps	rest: 60s