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Bando 10 Weeks

GabrielAnderson

Apr 16th 2018

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Bando 10 Weeks

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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

5 Day Full Body Workout

Chest & Abs 11 exercises, 1 hr 54 mins

	Barbell Bench Press	4x15 reps	rest: 60s
	Leg Raise	4x15 reps	rest: 60s
	Dumbbell Side Bend	3x15 reps	rest: 60s
	Barbell Incline Bench Press	4x15 reps	rest: 60s
	Decline Crunch	4x25 reps	rest: 60s
	Barbell Decline Bench Press	4x15 reps	rest: 60s
	Machine Fly	4x15 reps	rest: 60s
	Hanging Leg Raise	4x15 reps	rest: 60s
	Dumbbell Bench Press	4x15 reps	rest: 60s
	Machine Bench Press	4x15 reps	rest: 60s
	Crunch	4x25 reps	rest: 60s

Back 10 exercises, 1 hr 44 mins

	Dumbbell One-Arm Row	4x15 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
	Pull-Up	4x15 reps	rest: 60s
	Machine Seated Row	4x15 reps	rest: 60s
	Leverage Machine High Row	4x15 reps	rest: 60s
	Dumbbell Bent-Over Row	4x15 reps	rest: 60s
	Cable Seated Row	4x15 reps	rest: 60s
	Barbell Bent-Over Row	4x15 reps	rest: 60s
	T Bar Row	4x15 reps	rest: 60s
	Cable Decline Pullover	4x15 reps	rest: 60s

Shoulder & Abs 9 exercises, 1 hr 33 mins

	Barbell Military Press	4x15 reps	rest: 60s
	Machine Shoulder Press	4x15 reps	rest: 60s
	Decline Crunch	4x15 reps	rest: 60s
	Dumbbell One-Arm Front Raise	4x15 reps	rest: 60s
	Dumbbell Lateral Raise	4x15 reps	rest: 60s
	Hanging Leg Raise	4x15 reps	rest: 60s
	Leverage Machine Shrug	4x15 reps	rest: 60s
	Dumbbell Side Bend	4x15 reps	rest: 60s
	Machine Ab Crunch	4x25 reps	rest: 60s

Arms 10 exercises, 1 hr 47 mins

	Barbell Bench Press (Close Grip)	4x15 reps	rest: 60s
	Barbell Preacher Curl	4x15 reps	rest: 60s
	Barbell Skull Crusher (Reverse Grip)	4x15 reps	rest: 60s
	Chin-Up	4x15 reps	rest: 60s
	Cable Shoulder Extension	4x15 reps	rest: 60s
	Cable Standing Curl	4x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
	Dip	4x15 reps	rest: 60s
	Dumbbell Concentration Curl	4x15 reps	rest: 60s
	Cable High Pulley Tricep Extension	4x15 reps	rest: 60s

Chest & Abs 14 exercises, 1 hr 39 mins

	Barbell Bench Press	3x10 reps	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Decline Crunch	3x10 reps	rest: 60s
	Machine Bench Press	3x10 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s
	Leg Pull-In	3x12 reps	rest: 60s
	Pull-Up	3x12 reps	rest: 60s
	Barbell Decline Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 60s
	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Leg Raise	3x12 reps	rest: 60s

Leg Recovery 8 exercises, 1 hr 18 mins

	Barbell Deep Squat	4x10 reps	rest: 60s
	Machine Ab Crunch	4x20 reps	rest: 60s
	Machine Leg Press	4x15 reps	rest: 60s
	Crunch	4x25 reps	rest: 60s
	Machine Calf Raise	4x15 reps	rest: 60s
	Scissor Kick	4x20 reps	rest: 60s
	Side Step-Up	4x10 reps	rest: 60s
	Hanging Knee Raise	4x15 reps	rest: 60s

Double Bonus 8 exercises, 59 mins

	Barbell Bench Press	3x12 reps	rest: 60s
	Barbell Preacher Curl	3x12 reps	rest: 60s
	Decline Crunch	3x12 reps	rest: 60s
	Dumbbell Bench Press	3x12 reps	rest: 60s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Cable Standing Curl	3x12 reps	rest: 60s
	Parallel Bar Leg Raise	3x12 reps	rest: 60s
	Barbell Incline Bench Press	3x12 reps	rest: 60s

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