stglockgal

Feb 11th 2018

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Bad Ass 2!

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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

You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)

Chest, Tricep and Abs 14 exercises, 2 hrs 21 mins

Hanging Leg Raise	4x15 reps	rest: 60s
Barbell Bench Press	4x15 reps	rest: 60s
Dip	4x15 reps	rest: 60s
Hanging Leg Raise	4x15 reps	rest: 60s
Machine Incline Chest Press	4x15 reps	rest: 60s
Hanging Leg Raise	4x15 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Cable Kneeling Crunch	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s
Weighted Hanging Knee Raise	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x15 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x15 reps	rest: 60s

Hams, Glutes and Calfs 12 exercises, 2 hrs 2 mins

Barbell Clean	4x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Barbell Deadlift	4x15 reps	rest: 70s
Barbell Lunge	4x12 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Hack Squat	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Barbell Glute Bridge	4x12 reps	rest: 60s
Machine Kneeling Leg Curl	4x12 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s
Machine Hip Adduction	4x12 reps	rest: 60s
Machine Kneeling Leg Curl	4x12 reps	rest: 60s

Back, Bicep & abs 14 exercises, 2 hrs 17 mins

Chin-Up	4x15 reps	rest: 60s
Hanging Knee Raise	4x15 reps	rest: 60s
Barbell Clean Deadlift	4x12 reps	rest: 60s
Barbell Front Squat	4x12 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 60s
Windshield Wipers	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Hanging Knee Raise	4x15 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x12 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s
Stability Ball Crunch	4x12 reps	rest: 60s
Dumbbell Bicep Curl (Supine Wide Grip)	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 60s

Shoulders and Abs 10 exercises, 1 hr 34 mins

Barbell Push Press	4x12 reps	rest: 60s
Hanging Leg Raise	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Weighted Hanging Knee Raise	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Stability Ball Weighted Sit-Up	4x12 reps	rest: 60s
Cable Kneeling Crunch	4x15 reps	rest: 60s
Cable Rope Face Pull	4x15 reps	rest: 60s
Decline Bench Cable Crunch	4x12 reps	rest: 60s

Crossfit 3 exercises, 43 mins

Barbell Front Squat	10x12 reps	rest: 60s
Barbell Push Press	4x12 reps	rest: 60s
Weighted Hanging Knee Raise	4x12 reps	rest: 60s

Active rest 2 exercises, 2 hrs 3 mins

	Walking	1x0 reps	rest: 60s
	Elliptical Training	1x0 reps	rest: 60s

legs training optional choose 8 16 exercises, 2 hrs 46 mins

Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 60s
Barbell Sumo Deadlift	4x12 reps	rest: 60s
Barbell Speed Squat	4x12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s
Barbell Glute Bridge	4x15 reps	rest: 60s
Barbell Pin-Off Good Morning	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Split Clean	4x12 reps	rest: 60s
Barbell 1/2 Squat	4x15 reps	rest: 60s
Barbell Front Squat	4x15 reps	rest: 60s
Barbell Deep Squat	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Barbell Clean Deadlift	4x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 60s

Quads and Glutes 14 exercises, 2 hrs 25 mins

Machine Single-Leg Extension	4x15 reps	rest: 90s
Barbell Squat (Wide Stance)	4x15 reps	rest: 90s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Barbell Bench Squat	4x15 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 90s
Machine Single-Leg Extension	4x15 reps	rest: 90s
Hack Squat	4x15 reps	rest: 60s
Hack Calf Raise	4x15 reps	rest: 60s
Stability Ball Quadricep Stretch	4x12 reps	rest: 60s
Stability Ball Standing Hamstring Stretch	4x12 reps	rest: 60s
Stability Ball Hamstring Stretch	4x12 reps	rest: 60s
Kettlebell Front Squat	4x12 reps	rest: 60s
Stability Ball Hip Flexor Stretch	4x12 reps	rest: 60s