stress relief

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest and biceps day 15 exercises, 2 hrs 13 mins

Barbell Bench Press	4x12 reps	rest: 45s
Dumbbell Fly	4x12 reps	rest: 45s
Dumbbell Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 45s
Cable Mid Chest Crossover	4x12 reps	rest: 45s
Cable Bicep Curl	4x16 reps	rest: 45s
Barbell Curl	4x12 reps	rest: 45s
Push-Up	4x15 reps	rest: 45s
Weighted Crunch	3x30 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 45s
Hanging Leg Raise	3x25 reps	rest: 45s
Decline Crunch	3x20 reps	rest: 45s
Cable Kneeling Crunch	3x30 reps	rest: 45s

shoulder and triceps 17 exercises, 2 hrs 22 mins

Barbell Shoulder Press	4x10 reps	rest: 45s
Dumbbell Shoulder Press	4x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 45s
Cable One-Arm Lateral Raise	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Tricep Extension	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 45s
Barbell Preacher Curl	4x12 reps	rest: 45s
Dip	4x12 reps	rest: 45s
Weighted Crunch	3x30 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 45s
Hanging Leg Raise	3x25 reps	rest: 45s
Decline Crunch	3x20 reps	rest: 45s
Cable Kneeling Crunch	3x30 reps	rest: 45s

back and lumbar 13 exercises, 1 hr 51 mins

Cable Lat Pulldown (Wide Grip)	4x16 reps	rest: 45s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 45s
Back Hyperextension	4x18 reps	rest: 45s
Machine Seated Row	4x12 reps	rest: 45s
Cable Seated Row	4x10 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
Pull-Up	4x12 reps	rest: 45s
Weighted Crunch	3x30 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 45s
Hanging Leg Raise	3x25 reps	rest: 45s
Decline Crunch	3x20 reps	rest: 45s
Cable Kneeling Crunch	3x30 reps	rest: 45s

legs 14 exercises, 2 hrs 0 min