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April - June 2018

estherflowerbae

Apr 16th 2018

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April - June 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

Cutting (eating deficit) + focused on glutes/lower body while maintaining strength/making minimal strength gains

Day 2
Day 5
Day 1
Day 3
Day 4

Lower Body - A (Deadlift day) 12 exercises, 1 hr 12 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Machine Single-Leg Press	3x8 reps	rest: 60s
	Cable Pull Through	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Back Day 9 exercises, 56 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Machine Inverted Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s

Lower Body - B (Squat day) + Shoulders 12 exercises, 1 hr 23 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Squat	5x5 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	5x8 reps	rest: 60s
	Barbell Front Squat	3x10 reps	rest: 60s
	Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
	Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
	Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
	Barbell Sumo Deadlift	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s

Upper Body (Chest,Bis/Tris) 9 exercises, 55 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Chin-Up	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Full Body Circuit 13 exercises, 1 hr 15 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Mountain Climber	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

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