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LIFTING

CMCF

Apr 5th 2023

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LIFTING

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Wednesday
Monday

Legs 6 exercises, 0 min

	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Hack Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s

Flexible February 12 exercises, 0 min

	Barbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Machine Assisted Dip	3x10 reps	rest: 60s
	Barbell Military Press (Seated)	3x10 reps	rest: 60s
	Dumbbell Shoulder Press	3x10 reps	rest: 60s
	Dumbbell Arnold Press	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 60s

PULL DAY 12 exercises, 0 min

	Machine Assisted Pull-Up	3x8 reps	rest: 60s
	Machine Assisted Chin-Up	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Cable Seated Row to Neck	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Hammer Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Preacher Hammer Curl	3x8 reps	rest: 60s
	Machine Bicep Curl (Reverse Grip)	3x8 reps	rest: 60s

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