alxisevil

Mar 18th 2023

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SSJ Training

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8 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Train till failure!

Workout 1 19 exercises, 0 min

Barbell Curl	4x10 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 120s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Preacher Curl Machine	5x8 reps	rest: 105s
Cable One-Arm Bicep Curl	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 75s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Fly	4x10 reps	rest: 105s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 120s
Machine Inner Chest Press	3x8 reps	rest: 90s
	4x8 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 75s
Barbell Reverse Curl	3x8 reps	rest: 75s
Dip	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Treadmill Running	1x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s

Workout 2 18 exercises, 0 min

Machine Seated Row	4x8 reps	rest: 135s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Leverage Machine High Row	4x8 reps	rest: 120s
Cable Seated Row	4x8 reps	rest: 75s
	3x8 reps	rest: 90s
	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 105s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 75s
	4x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 75s
Barbell Shoulder Press	3x8 reps	rest: 75s
Decline Crunch	4x8 reps	rest: 75s
Machine Lat Pulldown	3x8 reps	rest: 60s

Workout 3 16 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 75s
Cable Seated Row	4x8 reps	rest: 90s
	5x8 reps	rest: 60s
Smith Machine Deadlift	4x8 reps	rest: 120s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 75s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Squat	5x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 75s
	3x8 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 120s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 75s

Workout 4 18 exercises, 0 min

Barbell Curl	4x10 reps	rest: 105s
Dumbbell Incline Bench Press	3x8 reps	rest: 75s
Machine Fly	4x8 reps	rest: 165s
Smith Machine Bench Press	3x8 reps	rest: 75s
Leverage Incline Chest Press	3x8 reps	rest: 75s
Leverage Chest Press	4x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 135s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 75s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 90s
Smith Machine Incline Bench Press	3x8 reps	rest: 105s
Cable One-Arm Bicep Curl	3x8 reps	rest: 75s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s

Workout 5 16 exercises, 0 min

Machine Seated Row	5x8 reps	rest: 75s
Cable Seated Row	4x8 reps	rest: 75s
	3x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 120s
Smith Machine Bent-Over Row	4x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s

No Mercy! 38 exercises, 0 min

Barbell Curl	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 75s
Cable One-Arm Bicep Curl	4x8 reps	rest: 60s
Leverage Chest Press	4x8 reps	rest: 90s
Barbell Incline Bench Press	5x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 105s
Dumbbell Incline Bench Press	4x10 reps	rest: 75s
Barbell Bench Press	4x10 reps	rest: 180s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 135s
Leverage Machine High Row	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 75s
Cable High Pulley Tricep Extension	4x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 120s
	4x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 90s
Dumbbell Incline Bench Row	4x8 reps	rest: 90s
Barbell Reverse Curl	3x8 reps	rest: 75s
	2x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 75s
	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 105s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	2x8 reps	rest: 60s
Smith Machine Deadlift	5x8 reps	rest: 60s