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Lilas Workout Plan (Cutting)

Jamal_Green

Nov 11th 2023

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Lilas Workout Plan (Cutting)

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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

PLEASE FOLLOW THIS PLAN TO THE LETTER!

Day 1
Day 2
Day 3
Day 4

Back and Arms 7 exercises, 0 min

	Treadmill Running	0x8 reps • 1800s	rest: 0s
	Machine Assisted Pull-Up	3x8 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
	Barbell Row	3x8 reps	rest: 45s
	Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
		1x8 reps	rest: 0s

Lower Body 8 exercises, 0 min

	Treadmill Running	0x8 reps • 1200s	rest: 0s
	Smith Machine Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
		0x8 reps	rest: 0s

Upper Body 10 exercises, 0 min

	Treadmill Running	0x8 reps • 1200s	rest: 0s
	Machine Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Machine Assisted Pull-Up	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
		0x8 reps	rest: 0s

Cardio and Core 8 exercises, 0 min

	Treadmill Running	0x8 reps • 1200s	rest: 0s
	Rowing	0x8 reps • 600s	rest: 0s
	Step Machine	0x8 reps • 600s	rest: 0s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

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