bcpatt1974

May 8th 2024

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

You think you got what it takes to be a bad ass?...This Advanced hard core 6 day split will lift you, rock you, perk you, rip you, buff you and polish you to a bad ass!!....Enjoy! ;-)

Chest, Tricep and Abs 10 exercises, 1 hr 45 mins

Dip	4x15 reps	rest: 45s
Barbell Decline Bench Press	4x15 reps	rest: 45s
Hanging Leg Raise	4x15 reps	rest: 70s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 70s
Cable Kneeling Crunch	4x25 reps	rest: 70s
Dumbbell Bench Press	4x15 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 70s
Cable Reverse Crunch	4x15 reps	rest: 70s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 70s

Back & Bicep 8 exercises, 1 hr 24 mins

Pull-Up	4x10 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x15 reps	rest: 60s
Cable Incline Pulldown (Supine)	4x15 reps	rest: 70s
Cable Bicep Curl (Supine Close Grip)	4x8 reps	rest: 70s
Cable Incline Bench Row	4x15 reps	rest: 70s
Dumbbell One-Arm Row	4x15 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s

Shoulders and Abs 8 exercises, 1 hr 20 mins

Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s
Cable Rotation (Stability Ball)	4x15 reps	rest: 70s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Machine Ab Crunch	4x20 reps	rest: 45s
Cable Rope Face Pull	4x15 reps	rest: 45s
Cable Kneeling Crunch	4x20 reps	rest: 45s
Cable One-Arm Lateral Raise	4x15 reps	rest: 45s
Cable Reverse Crunch	4x15 reps	rest: 70s

Quads and Glutes 8 exercises, 1 hr 7 mins

Machine Leg Extension	4x12 reps	rest: 30s
Barbell 1/2 Squat	4x8 reps	rest: 70s
Barbell Deep Squat	4x12 reps	rest: 30s
Dumbbell Walking Lunge	4x12 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s
Calf Press On Leg Press	4x12 reps	rest: 30s
Machine Single-Leg Extension	4x8 reps	rest: 70s
Glute Kickback	4x15 reps	rest: 70s

Active rest and recovery 2 exercises, 2 hrs 23 mins

	Road Cycling	1x0 reps	rest: 70s
	Walking	1x0 reps	rest: 70s

Abs and lagging body parts 9 exercises, 2 hrs 31 mins

Weighted Hanging Knee Raise	4x15 reps	rest: 70s
Windshield Wipers	4x15 reps	rest: 70s
Cable Kneeling Crunch	4x15 reps	rest: 70s
Cable Crunch	4x15 reps	rest: 70s
Weight Plate Russian Twist	4x15 reps	rest: 70s
Bench Weighted Decline Crunch	4x15 reps	rest: 70s
Machine Ab Crunch	4x15 reps	rest: 70s
Stability Ball Cross-Leg Bridge	4x8 reps	rest: 70s
Walking	1x0 reps	rest: 70s

Hams, Glutes and Calfs 8 exercises, 1 hr 27 mins

Machine Leg Curl (Prone)	4x15 reps	rest: 70s
Barbell Deadlift	4x15 reps	rest: 70s
Smith Machine Split Squat	4x15 reps	rest: 70s
Machine Seated Leg Curl	4x15 reps	rest: 70s
Single-Leg Kickback	4x15 reps	rest: 70s
Machine Hip Abduction	4x15 reps	rest: 70s
Machine Hip Adduction	4x15 reps	rest: 70s
Donkey Calf Raise	4x15 reps	rest: 70s