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12 week cutting. phase 2

Bertoni-Lee

Apr 7th 2018

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12 week cutting. phase 2

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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

Day 4
Day 1
Day 2
Day 5
Day 3

chest back 8 exercises, 1 hr 1 min

	Barbell Deadlift	5x15,12,10,8,6 reps	rest: 60s
		4x10 reps	rest: 60s
	T Bar Row	4x12,10,8,8 reps	rest: 60s
	Cable Shoulder Extension	4x10 reps	rest: 60s
	Barbell Incline Bench Press	5x15,12,10,8,6 reps	rest: 60s
		4x12,10,8,6 reps	rest: 60s
	Cable Cross-Over	4x10 reps	rest: 60s
	Cable Kneeling Crunch	4x20 reps	rest: 60s

leggs 7 exercises, 52 mins

	Barbell Squat	5x15,12,10,8,6 reps	rest: 60s
		4x12,10,8,6 reps	rest: 60s
	Dumbbell Walking Lunge	4x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Seated Calf Raise	5x10 reps	rest: 60s
		3x20 reps	rest: 60s

shoulders 6 exercises, 43 mins

	Barbell Push Press	5x15,12,10,8,6 reps	rest: 60s
	Dumbbell Upright Row	4x12,10,8,6 reps	rest: 60s
	Cable Rope Face Pull	4x10 reps	rest: 60s
		4x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	5x15,12,10,8,6 reps	rest: 60s
		3x20 reps	rest: 60s

arms 7 exercises, 53 mins

	Barbell Reverse Tricep Bench Press	4x15,12,10,8 reps	rest: 60s
	Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
	Machine Reverse Lat Pulldown (Close Grip)	4x15,12,10,8 reps	rest: 60s
	Dumbbell Seated Hammer Curl	4x10 reps	rest: 60s
	Barbell Preacher Curl	4x10 reps	rest: 60s
		3x10 reps	rest: 60s

Leggs 6 exercises, 49 mins

	Machine Leg Press	5x15,12,10,8,6 reps	rest: 60s
	Dumbbell Step-Up	4x10 reps	rest: 60s
	Hack Squat	4x12,10,8,8 reps	rest: 60s
		4x10 reps	rest: 60s
	Machine Calf Raise	4x15 reps	rest: 60s
	Cable Side Bend	3x20 reps	rest: 60s

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