Summer Shape

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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

Lower body A 8 exercises, 1 hr 9 mins

Upper body A 8 exercises, 50 mins

Pull-Up	3x6 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 0s
Barbell Bench Press	3x10 reps	rest: 90s
Barbell Row	3x10 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Dumbbell Reverse Fly	3x12 reps	rest: 90s

Lower body B 8 exercises, 1 hr 15 mins

Machine Leg Curl (Prone)	3x12 reps	rest: 0s
Barbell Front Squat	3x10 reps	rest: 90s
Dumbbell Deadlift	3x12 reps	rest: 0s
Barbell Decline Bench Lunge	3x12 reps	rest: 90s
Dumbbell Walking Lunge	3x15 reps	rest: 0s
Machine Leg Extension	3x100 reps	rest: 90s
Hanging Leg Raise	3x12 reps	rest: 0s
Cable Pallof Press with Rotation	3x15 reps	rest: 90s

Upper body B 8 exercises, 55 mins

Pull-Up	3x15 reps	rest: 0s
Barbell Military Press	3x12 reps	rest: 90s
Cable Upper Row	3x12 reps	rest: 0s
Medicine Ball Chest Push	3x10 reps	rest: 90s
Band Upright Row	3x12 reps	rest: 0s
Cable Lateral Raise	3x15 reps	rest: 90s
EZ Bar Curl	3x12 reps	rest: 0s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 90s