comecloser29

Jun 10th 2018

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Total Body Transformation

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The ultimate workout meant to cut body fat and create lean muscle while improving cardiovascular health and overall fitness.

Brandon Lifting Day 1 12 exercises, 1 hr 19 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Jen Lifting Day 1 14 exercises, 1 hr 31 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Bench Leg Raise (Supine)	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s

Brandon Lifting Day 2 12 exercises, 1 hr 20 mins

Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Jen Lifting Day 2 14 exercises, 1 hr 30 mins

Chin-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Hip Raise	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

Brandon Lifting Day 3 11 exercises, 1 hr 11 mins

Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Jen Lifting Day 3 14 exercises, 1 hr 28 mins