insel.martin

Mar 30th 2018

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Brust 27 exercises, 3 hrs 8 mins

Dumbbell Pullover	3x12 reps	rest: 30s
Push-Up	3x12 reps	rest: 30s
Sit-Up	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Dumbbell Bench Press	3x12 reps	rest: 30s
Seated Bench Leg Pull-In	3x12 reps	rest: 30s
Smith Machine Incline Bench Press	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Scissor Kick	3x12 reps	rest: 30s
Dumbbell Bench Press (Palms in)	2x12 reps	rest: 30s
Dumbbell Fly	2x15 reps	rest: 30s
	2x12 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	2x12 reps	rest: 30s
Dumbbell Incline Fly	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Cable Cross-Over	2x15 reps	rest: 30s
Dip	2x12 reps	rest: 30s
Plank	2x12 reps	rest: 30s
Dumbbell Bicep Curl	2x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Smith Machine Decline Bench Press (Wide Grip)	2x12 reps	rest: 30s
Dumbbell Hammer Curl	2x12 reps	rest: 30s
Dumbbell Tricep Extension	3x12 reps	rest: 30s
Stability Ball Crunch	3x12 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Rücken 24 exercises, 2 hrs 29 mins

Barbell Deadlift	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Seated Bench Leg Pull-In	3x12 reps	rest: 30s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Machine Inverted Row	3x12 reps	rest: 10s
Cable Shoulder Extension	3x12 reps	rest: 30s
Dumbbell One-Arm Pullover (Stability Ball)	3x12 reps	rest: 10s
Cable Rear Pulldown (Wide Grip)	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Plank	2x12 reps	rest: 30s
Cable V Bar Pulldown	2x12 reps	rest: 30s
Barbell Preacher Curl	2x12 reps	rest: 30s
Barbell Shrug	2x12 reps	rest: 30s
Oblique Crunch	2x12 reps	rest: 30s
Barbell Behind the Back Shrug	2x12 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	2x12 reps	rest: 1s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Stability Ball Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x12 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s

Beine 22 exercises, 2 hrs 53 mins

Barbell Squat	4x12 reps	rest: 30s
Dumbbell Incline Curl	4x12 reps	rest: 30s
	3x12 reps	rest: 30s
Frog Sit-Up	3x12 reps	rest: 30s
EZ Bar Curl	3x12 reps	rest: 30s
Machine Leg Press	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Sit-Up	3x12 reps	rest: 30s
Machine Leg Extension	3x12 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 30s
Cable Seated Crunch	3x12 reps	rest: 30s
Machine Leg Curl (Prone)	3x12 reps	rest: 30s
	3x12 reps	rest: 10s
Leg Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
Calf Press On Leg Press	2x12 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	2x12 reps	rest: 10s
	2x12 reps	rest: 30s
Cable V Bar Pulldown	2x12 reps	rest: 20s
Barbell Bench Press	3x12 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Schultern 20 exercises, 2 hrs 19 mins

Barbell Military Press	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Parallel Bar Leg Raise	3x12 reps	rest: 30s
Dumbbell Seated Arnold Press	3x12 reps	rest: 30s
Seated Bench Leg Pull-In	3x12 reps	rest: 30s
Dumbbell Bicep Curl	3x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 30s
Machine Reverse Fly	3x15 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x20 reps	rest: 30s
Frog Sit-Up	3x20 reps	rest: 30s
Dumbbell Front Raise	3x20 reps	rest: 30s
Plank	3x12 reps	rest: 30s
Barbell Shrug	2x12 reps	rest: 30s
	2x12 reps	rest: 30s
Dumbbell Hammer Curl	2x12 reps	rest: 30s
Barbell Behind the Back Shrug	2x12 reps	rest: 30s
Cable Seated Crunch	3x20 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s

Arme 16 exercises, 1 hr 47 mins

EZ Bar Close Grip Curl	3x12 reps	rest: 20s
EZ Bar French Press	3x12 reps	rest: 10s
Cable Seated Crunch	3x12 reps	rest: 10s
Barbell Curl	3x12 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 10s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 10s
Seated Bench Leg Pull-In	3x12 reps	rest: 10s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 10s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 10s
Oblique Crunch	3x12 reps	rest: 10s
Dumbbell Concentration Curl	3x12 reps	rest: 10s
Plank	3x12 reps	rest: 30s
Hanging Leg Raise	3x12 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Bauch 7 exercises, 1 hr 2 mins

Sa Rücken 14 exercises, 1 hr 39 mins

sa 10 exercises, 1 hr 3 mins

sa 10.03 13 exercises, 1 hr 26 mins

	6x12 reps	rest: 30s
Machine Lat Pulldown	6x12 reps	rest: 30s
Machine Seated Row	6x12 reps	rest: 30s
Machine Back Extension	6x12 reps	rest: 30s
Leverage Decline Chest Press	3x12 reps	rest: 30s
Cable Cross-Over	3x12 reps	rest: 30s
Machine Bench Press	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Machine Tricep Extension	3x12 reps	rest: 30s
Preacher Curl Machine	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Plank	3x12 reps	rest: 30s

sa 17 7 exercises, 1 hr 2 mins

Machine Bench Press	6x12 reps	rest: 30s
Machine Incline Chest Press	6x12 reps	rest: 30s
Leverage Decline Chest Press	6x12 reps	rest: 30s
Cable Cross-Over	6x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s

Fr 30.03 12 exercises, 1 hr 20 mins

Machine Incline Chest Press	7x12 reps	rest: 30s
	7x12 reps	rest: 30s
Machine Bench Press	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Machine Seated Row	3x12 reps	rest: 30s
Leverage Decline Chest Press	3x12 reps	rest: 30s
Cable Cross-Over	5x12 reps	rest: 30s
Machine Back Extension	3x12 reps	rest: 30s
Weighted Hanging Knee Raise	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Plank	3x12 reps	rest: 30s