spiltschema

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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

Lower Body A 7 exercises, 1 hr 0 min

Barbell Squat	4x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Lunge	6x10 reps	rest: 60s
Cable Pull Through	3x12 reps	rest: 60s
Cable Hip Abduction	3x12 reps	rest: 60s

Upper Body A 6 exercises, 43 mins

Barbell Bent-Over Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Weighted Tricep Dip	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s

Lower Body B 7 exercises, 53 mins

Barbell Squat	3x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x8 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Cable Pull Through	3x12 reps	rest: 60s
Cable Hip Abduction	3x12 reps	rest: 60s

Upper Body B 7 exercises, 49 mins

Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Dumbbell Seated Press (Palms In)	3x10 reps	rest: 60s

ABS 5 exercises, 30 mins