jakedmc

Mar 12th 2023

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GainSeekers Body Workout

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10 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine done while cutting

Chest 5 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	5x15 reps	rest: 60s
Machine Incline Chest Press	3x10 reps	rest: 60s

Legs 7 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 0s
Machine Leg Curl (Prone)	6x15 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 90s
Machine Leg Press	1x15 reps	rest: 60s
Barbell Bulgarian Split Squat	3x15 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Back Hyperextension	3x20 reps	rest: 60s

Back 7 exercises, 0 min

Arms 6 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Machine Deltoid Raise	6x15 reps	rest: 60s
Smith Machine Shoulder Press	5x8 reps	rest: 60s
Leverage Shoulder Press	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	5x12 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Shoulders 7 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Machine Deltoid Raise	6x15 reps	rest: 60s
Smith Machine Shoulder Press	5x8 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Lateral Raise	5x12 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
	3x10 reps	rest: 60s

Chest 5 exercises, 0 min

Back 7 exercises, 0 min

Legs 7 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Machine Seated Leg Curl	1x20 reps	rest: 60s
Barbell Front Squat	5x8 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x15 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
	3x15 reps	rest: 60s

Shoulders 7 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 5s
	3x20 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 60s
	3x10 reps	rest: 60s

Arms 9 exercises, 0 min

Elliptical Training	1x10 reps • 2400s	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 5s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Machine Dip	1x15 reps	rest: 60s
	4x10 reps	rest: 60s
Preacher Curl Machine	5x15 reps	rest: 60s
EZ Bar Curl	1x20 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 5s
Cable Drag Curl	3x12 reps	rest: 60s