Abdelrahman Mohamed's5 Day Plan

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Workout - Upper body ?? 10 exercises, 1 hr 15 mins

Cable Seated Row	4x12 reps • 20s	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 20s	rest: 50s
Machine Bench Press	4x12 reps • 20s	rest: 50s
Leverage Incline Chest Press	3x12 reps • 20s	rest: 45s
Machine Fly	4x12 reps • 20s	rest: 50s
Dumbbell Seated Front Raise (Hammer)	3x12 reps • 20s	rest: 40s
Machine Shoulder Press	4x12 reps • 20s	rest: 60s
Cable Seated Row to Neck	3x14 reps • 25s	rest: 50s
Machine Bicep Curl	4x16 reps • 25s	rest: 45s
Walking	1x0 reps • 2100s	rest: 60s

Workout - Lower body ? 11 exercises, 1 hr 22 mins

Machine Leg Extension	4x12 reps • 25s	rest: 50s
Smith Machine Squat	3x14 reps • 30s	rest: 60s
Machine Leg Press	3x12 reps • 25s	rest: 60s
Machine Leg Curl (Prone)	4x12 reps • 25s	rest: 50s
Machine Seated Calf Raise	4x14 reps • 25s	rest: 50s
Dumbbell Calf Raise	3x12 reps • 20s	rest: 40s
Dumbbell Step-Up	6x20 reps • 40s	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x14 reps • 25s	rest: 50s
Dumbbell Seated Tricep Press	3x12 reps • 25s	rest: 50s
EZ Bar Curl (Reverse Grip)	3x16 reps • 30s	rest: 45s
Walking	1x0 reps • 1800s	rest: 60s

Workout - Full body ? 9 exercises, 1 hr 16 mins

Workout upper body 2?? 10 exercises, 1 hr 23 mins

Leverage Incline Chest Press	3x12 reps • 25s	rest: 60s
Smith Machine Incline Bench Press	3x12 reps • 25s	rest: 60s
Cable Inner Chest Press	3x16 reps • 30s	rest: 60s
Cable V Bar Pulldown	4x12 reps • 25s	rest: 60s
T Bar Prone Row	4x12 reps • 25s	rest: 60s
Machine Shoulder Press	4x12 reps • 25s	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x14 reps • 25s	rest: 60s
Smith Machine Shrug	5x14 reps • 35s	rest: 60s
Back Hyperextension	4x12 reps • 25s	rest: 60s
Walking	1x0 reps • 1800s	rest: 60s

Leg & Arm2 ? 10 exercises, 1 hr 2 mins

Machine Leg Extension	5x12 reps • 25s	rest: 60s
Machine Leg Curl (Prone)	5x12 reps • 25s	rest: 60s
Dumbbell Walking Lunge	4x20 reps • 60s	rest: 60s
Machine Seated Calf Raise	4x16 reps • 30s	rest: 60s
Dumbbell Incline Spider Curl	3x12 reps • 25s	rest: 40s
Cable Reverse Grip Curl	3x16 reps • 30s	rest: 40s
Cable Tricep Pushdown (Rope)	3x16 reps • 30s	rest: 40s
Cable Tricep Kickback	3x12 reps • 25s	rest: 60s
Jump Squat	4x12 reps • 30s	rest: 60s
Treadmill Running	1x0 reps • 600s	rest: 60s