ryngrc

Mar 12th 2023

TRY IT OUT

DOWNLOAD

RYANS PLAN

DOWNLOADS/VIEWS: 0/53

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cool

BI/FOR/BACK 12 exercises, 0 min

Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 60s
T Bar Prone Row	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s

TRI/SHO/CHEST 13 exercises, 0 min

Dumbbell One-Arm Tricep Kickback	4x24 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Front Raise	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Mid Chest Crossover	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s

ABS 10 exercises, 0 min

LEGS/GLUTES 8 exercises, 0 min