Vojo9123

Feb 11th 2018

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Progresive Overload

Chest/Arms 13 exercises, 1 hr 11 mins

Barbell Bench Press	4x15,10,5,3 reps	rest: 60s
Barbell Incline Bench Press	4x15,15,10,10 reps	rest: 60s
Dumbbell Fly	3x15,12,10 reps	rest: 1s
Dumbbell Pullover	3x10 reps	rest: 45s
Dumbbell Incline Fly	3x15,12,10 reps	rest: 1s
Dip	3x10 reps	rest: 45s
Dumbbell Seated Curl	4x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 30s
Cable Bicep Curl	4x10 reps	rest: 30s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 1s
Dumbbell Tricep Kickback	3x12 reps	rest: 1s
Barbell Kneeling Wrist Curl (Palms Up)	3x12 reps	rest: 30s

Shoulders/Back/Abs 9 exercises, 44 mins

Barbell Military Press	4x15,10,8 reps	rest: 45s
Dumbbell Lateral Raise	4x15,12,10,8 reps	rest: 45s
Dumbbell Alternating Front Raise	4x15,12,10,8 reps	rest: 45s
Dumbbell Bent-Over Raise	4x15,12,10,8 reps	rest: 45s
Barbell Deadlift	4x10,8,6,3 reps	rest: 60s
Barbell Bent-Over Row	4x15,15,10,10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15,12,10,8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x15,12,10,8 reps	rest: 45s
Cable Seated Row	4x15,12,10,8 reps	rest: 45s

Legs/Arms 13 exercises, 1 hr 26 mins

Barbell Lunge	3x30 reps	rest: 45s
Machine Leg Extension	3x15,12,10 reps	rest: 45s
Barbell Deep Squat	4x15,10,5,3 reps	rest: 60s
Barbell Squat with Narrow Stance	4x10 reps	rest: 45s
Sissy Squat	4x10 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 45s
Barbell Concentration Curl	4x15,12,10,8 reps	rest: 45s
Cable Rope Tricep Extension (Supine)	4x15,12,10,8 reps	rest: 45s
Barbell Spider Curl	4x15,12,10,8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15,12,10,8 reps	rest: 45s
Dumbbell Preacher Curl	4x12 reps	rest: 1s
Push-Up (Close Hand)	4x12 reps	rest: 1s
Dumbbell Bicep Curl (Reverse Grip)	4x12 reps	rest: 45s

Back/Chest/Abs 11 exercises, 1 hr 1 min

Pull-Up	4x8 reps	rest: 45s
Machine Landmine Row (Reverse Grip)	4x15,12,10,8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x15,12,10,8 reps	rest: 45s
Cable Shoulder Extension	4x15,12,10,8 reps	rest: 45s
Cable Elevated Row	4x8 reps	rest: 45s
Barbell Bench Press	4x15,10,5,3 reps	rest: 60s
Barbell Incline Bench Press	4x15,15,10,10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 1s
Push-Up	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Cable Cross-Over	3x8 reps	rest: 45s

Arms/Shoulders 10 exercises, 48 mins

Dumbbell Seated Alternating Hammer Curl	4x20,16,10,10 reps	rest: 45s
Cable Incline Tricep Extension	4x15,12,10,8 reps	rest: 45s
Dumbbell One-Arm Incline Curl	4x15,15,10,10 reps	rest: 45s
Cable Shoulder Extension	4x15,12,10,8 reps	rest: 45s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 1s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15,12,10,8 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	4x15,15,10,10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x20,16,12,10 reps	rest: 45s
Dumbbell Seated Bent-Over Reverse Fly	4x15,15,10,10 reps	rest: 45s

Legs/Back/Abs 12 exercises, 1 hr 6 mins