jpratt23

Feb 11th 2023

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Volume Antagonist Plan

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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

High Volume Cutting Split With Minimal Rest for maximum output

Chest and Back 10 exercises, 0 min

Smith Machine Incline Bench Press	4x20 reps	rest: 0s
Barbell Bent-Over Row	4x20 reps	rest: 20s
Dumbbell Bench Press	4x20 reps	rest: 0s
Dumbbell Incline Bench Row	4x20 reps	rest: 20s
Leverage Incline Chest Press	4x20 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 20s
Cable Cross-Over	4x20 reps	rest: 0s
Machine Seated Row	4x20 reps	rest: 20s
Machine Fly	4x20 reps	rest: 0s
Cable Seated Row	4x20 reps	rest: 20s

Legs 10 exercises, 0 min

Machine Hip Adduction	4x20 reps	rest: 15s
Machine Hip Abduction	4x20 reps	rest: 15s
Machine Single-Leg Extension	4x20 reps	rest: 15s
Barbell Squat	4x20 reps	rest: 30s
Machine Leg Press	4x20 reps	rest: 30s
Machine Leg Extension	4x20 reps	rest: 30s
Machine Seated Leg Curl	4x20 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	4x20 reps	rest: 30s
Machine Calf Raise	4x20 reps	rest: 30s
Machine Calf Press	4x20 reps	rest: 30s

SARMS 13 exercises, 0 min

Dumbbell Seated Side Lateral Raise	4x20 reps	rest: 15s
Smith Machine Shoulder Press	4x20 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x20 reps	rest: 20s
Dumbbell Lateral Raise	4x20 reps	rest: 20s
Dumbbell Reverse Fly	4x20 reps	rest: 0s
Leverage Machine Shrug	4x20 reps	rest: 20s
	4x20 reps	rest: 20s
Barbell Curl	4x20 reps	rest: 20s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 20s
Dumbbell Hammer Curl	4x20 reps	rest: 20s
EZ Bar Tricep Extension	4x20 reps	rest: 20s
Cable Rope Hammer Curl	4x20 reps	rest: 20s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 20s

Chest and Back B 10 exercises, 0 min

Barbell Bench Press	4x20 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	4x20 reps	rest: 20s
Dumbbell Incline Bench Press	4x20 reps	rest: 0s
Dumbbell Bent-Over Row	4x20 reps	rest: 20s
Cable Lower Chest Raise	4x20 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	4x20 reps	rest: 20s
Cable Mid Chest Crossover	4x20 reps	rest: 0s
Leverage Machine High Row	4x20 reps	rest: 20s
Barbell Decline Bench Press	4x20 reps	rest: 0s
Dumbbell Pullover	4x20 reps	rest: 20s

Legs B 10 exercises, 0 min

Machine Hip Adduction	3x20 reps	rest: 15s
Machine Hip Abduction	3x20 reps	rest: 15s
Machine Single-Leg Extension	3x20 reps	rest: 15s
Barbell Front Squat	4x20 reps	rest: 30s
Hack Squat	4x20 reps	rest: 30s
Machine Leg Extension	4x20 reps	rest: 30s
Machine Seated Leg Curl	4x20 reps	rest: 30s
Kettlebell Goblet Squat	4x20 reps	rest: 30s
Machine Seated Calf Raise	4x20 reps	rest: 30s
Machine Calf Press	4x20 reps	rest: 30s

SARMS B 13 exercises, 0 min

Dumbbell Seated Side Lateral Raise	4x20 reps	rest: 20s
Leverage Shoulder Press	4x20 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x20 reps	rest: 20s
Dumbbell Lateral Raise	4x20 reps	rest: 20s
Machine Reverse Fly	4x20 reps	rest: 0s
Dumbbell Shoulder Shrug	4x20 reps	rest: 20s
Cable Rope Face Pull	4x20 reps	rest: 20s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 20s
EZ Bar Curl	4x20 reps	rest: 0s
EZ Bar Tricep Extension	4x20 reps	rest: 20s
Cable Rope Hammer Curl	4x20 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 20s