dviree

Mar 4th 2018

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lean gains

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2 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 12 exercises, 3 hrs 16 mins

Barbell Squat	5x8 reps	rest: 270s
Machine Leg Press	2x8 reps	rest: 270s
Machine Single-Leg Curl	2x8 reps	rest: 180s
Machine Single-Leg Extension	2x8 reps	rest: 180s
Calf Press On Leg Press	16x2 reps	rest: 180s
Machine Hip Adduction	2x8 reps	rest: 60s
Machine Hip Abduction	2x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Decline Oblique Crunch	8x3 reps	rest: 60s
Machine Seated Calf Raise	16x2 reps	rest: 180s
Barbell Squat (Wide Stance)	2x8 reps	rest: 60s
Hip Adduction	2x8 reps	rest: 60s

Chest 17 exercises, 2 hrs 39 mins

Barbell Bench Press	5x6 reps	rest: 270s
	3x8 reps	rest: 180s
Dumbbell Incline Bench Press	2x6 reps	rest: 180s
Weighted Tricep Dip	2x6 reps	rest: 180s
Dumbbell Decline Bench Press	2x6 reps	rest: 180s
Barbell Curl	2x6 reps	rest: 180s
	3x8 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 120s
Dumbbell Seated Tricep Press	2x6 reps	rest: 180s
Barbell Wrist Curl (Palms Up)	2x10 reps	rest: 180s
Barbell Wrist Curl (Palms Down)	2x10 reps	rest: 180s
Dumbbell One-Arm Preacher Curl	2x8 reps	rest: 180s
Dumbbell One-Arm Preacher Hammer Curl	2x8 reps	rest: 180s
Dumbbell Wrist Curl (Palms Down)	2x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	2x8 reps	rest: 60s
Dumbbell Bench Press	2x6 reps	rest: 270s
EZ Bar Decline Close Grip Skull Crusher	2x8 reps	rest: 60s

Back 20 exercises, 2 hrs 21 mins

Barbell Sumo Deadlift	5x6 reps	rest: 270s
Barbell Shoulder Press	2x8 reps	rest: 180s
Machine Shoulder Press	2x8 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 180s
Dumbbell Alternating Front Raise	1x12 reps	rest: 60s
Dumbbell Lateral Raise	1x12 reps	rest: 60s
Machine Lat Pulldown	2x8 reps	rest: 180s
	2x8 reps	rest: 60s
Machine Assisted Pull-Up	2x8 reps	rest: 180s
Machine Assisted Chin-Up	2x8 reps	rest: 180s
Chin-Up (Close Grip)	1x10 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 180s
Cable Reverse Fly	1x12 reps	rest: 60s
Cable Rope Face Pull	2x8 reps	rest: 60s
Weighted Crunch	2x10 reps	rest: 60s
Cable Wood Chop	2x10 reps	rest: 60s
Cable Bent-Over Lateral Pulley	1x12 reps	rest: 60s
Cable Lateral Raise	1x12 reps	rest: 60s
Cable Front Raise	1x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 180s

Stretch 1 exercises, 4 mins

2x8 reps

rest: 60s

Chill 4 exercises, 19 mins

Cable External Rotation	2x8 reps	rest: 60s
Cable Internal Rotation	2x8 reps	rest: 60s
Weight Plate Neck Extension (Prone)	2x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	2x8 reps	rest: 60s