mr.lane

Feb 4th 2018

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A_Bulking_Called_Quest

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs/Abs 8 exercises, 1 hr 12 mins

Running	1x0 reps	rest: 30s
Barbell Squat	4x8,12 reps	rest: 60s
Barbell Lunge	4x8,12 reps	rest: 60s
Machine Leg Press	4x8,12 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8,12 reps	rest: 60s
Mountain Climber	4x15,20 reps	rest: 60s
V-Up	4x8,12 reps	rest: 60s
Cable Kneeling Crunch	4x15,20 reps	rest: 60s

Chest 10 exercises, 1 hr 30 mins

Running	1x0 reps	rest: 5s
Barbell Bench Press	4x7 reps	rest: 60s
Dumbbell Bench Press	4x12,15 reps	rest: 60s
Barbell Incline Bench Press	4x7,9 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,15 reps	rest: 60s
Cable Flat Bench Fly	4x12,15 reps	rest: 60s
Cable Cross-Over	4x12,15 reps	rest: 60s
Smith Machine Decline Bench Press (Reverse Grip)	4x12,15 reps	rest: 60s
Machine Fly	4x12,15 reps	rest: 60s
Push-Up	32x12,15 reps	rest: 60s

Back 11 exercises, 1 hr 41 mins

Running	1x0 reps	rest: 5s
Pull-Up	4x11 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Seated Row	4x12,15 reps	rest: 60s
Cable V Bar Pulldown	4x12,15 reps	rest: 60s
T Bar Row	4x12,15 reps	rest: 60s
Barbell Romanian Deadlift	4x7 reps	rest: 60s
Dual Cable Triceps Extension	4x12,15 reps	rest: 60s
Machine Fly	4x12,15 reps	rest: 60s
Push-Up	31x12,15 reps	rest: 60s

Shoulders 10 exercises, 1 hr 24 mins

Elliptical Training	1x0 reps	rest: 5s
Machine Deltoid Raise	4x12,15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,15 reps	rest: 60s
Dumbbell Lateral Raise	4x12,15 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	4x12,15 reps	rest: 60s
Cable Deltoid Raise	4x12,15 reps	rest: 60s
Machine Reverse Fly	4x12,15 reps	rest: 60s
Weight Plate High Front Raise	4x12,15 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,15 reps	rest: 60s
Push-Up	28x12,15 reps	rest: 60s

Cardio/Abs 10 exercises, 1 hr 17 mins

Arms! 12 exercises, 1 hr 48 mins

Running	1x0 reps	rest: 5s
Preacher Curl Machine	4x12,15 reps	rest: 60s
Dumbbell Incline Curl	4x12,15 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x12,15 reps	rest: 60s
Dumbbell Reverse Spider Curl	4x12,15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,15 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12,15 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x12,15 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	4x12,15 reps	rest: 60s
Cable High Pulley Tricep Extension	4x12,15 reps	rest: 60s
Barbell Bench Press	4x12,15 reps	rest: 60s
Push-Up	40x12,15 reps	rest: 60s