KO226

Apr 8th 2023

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KO226's 7 Day Plan

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7 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Advanced 7 day cutting workout plan. Perfect for 75 hard and other workout plans.

Heavy Push 12 exercises, 0 min

Barbell Bench Press	3x6 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Barbell Shoulder Press	3x8 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s
Push-Up	3x8 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Dumbbell Fly	3x15 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Air Bike	3x30 reps	rest: 30s

Heavy Pull 11 exercises, 0 min

Weighted Pull-Up	3x8 reps	rest: 30s
Dumbbell Concentration Curl	3x8 reps	rest: 30s
T Bar Row	3x8 reps	rest: 30s
	3x21 reps	rest: 30s
Mountain Climber	3x8 reps	rest: 30s
Dual Cable Triceps Extension	3x8 reps	rest: 30s
Barbell Preacher Curl	3x8 reps	rest: 30s
Weight Plate Russian Twist	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s

Heavy Legs 12 exercises, 0 min

Cardio 8 exercises, 0 min

Jump Squat	4x20 reps	rest: 30s
Scissor Kick	4x20 reps	rest: 30s
Bodyweight Lunge	4x20 reps	rest: 30s
V-Up	4x20 reps	rest: 30s
Split Jump	4x20 reps	rest: 30s
Mountain Climber	4x20 reps	rest: 30s
Side Hop-Sprint	4x8 reps	rest: 30s
Cable Russian Twist (Stability Ball)	4x20 reps	rest: 30s

Volume Push 12 exercises, 0 min

Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Seated Tricep Press	3x15 reps	rest: 30s
Shoulder Circles	3x15 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Push-Up	3x15 reps	rest: 30s
Dip	3x15 reps	rest: 30s
Dumbbell Bent-Over Raise	3x8 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x15 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x30 reps	rest: 30s
Dumbbell Shoulder Press	3x15 reps	rest: 30s
Sit-Up	3x15 reps	rest: 30s

Volume Pull 12 exercises, 0 min

Chin-Up	3x15 reps	rest: 30s
Barbell Rack Pull	3x15 reps	rest: 30s
Crunch	3x15 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x30 reps	rest: 30s
Cable Seated Row	3x15 reps	rest: 30s
Hanging Leg Raise	3x15 reps	rest: 30s
Cable Reverse Curl	3x15 reps	rest: 30s
Barbell Bent-Over Row	3x15 reps	rest: 30s
Weight Plate Russian Twist	3x15 reps	rest: 30s
Dumbbell Hammer Curl	3x15 reps	rest: 30s
Cable One-Arm Lat Pulldown	3x30 reps	rest: 30s
Scissor Kick	3x15 reps	rest: 30s

Volume Legs 12 exercises, 0 min