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Stage 1 plus

gavin.karbon

Aug 7th 2018

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Stage 1 plus

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull 8 exercises, 1 hr 4 mins

	Cable Deadlift	3x12 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 75s
	Cable Seated Row	3x12 reps	rest: 75s
	Dumbbell One-Arm Row	3x12 reps	rest: 75s
	Dumbbell Alternating Bicep Curl	3x12 reps	rest: 75s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s

Cardio and Core 4 exercises, 24 mins

	Sit-Up	3x20 reps	rest: 30s
	Assisted Hyperextension	3x20 reps	rest: 30s
	Weight Plate Russian Twist	3x10 reps	rest: 30s
	Plank	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Legs 6 exercises, 51 mins

	Barbell Squat	4x12 reps	rest: 90s
	Machine Leg Press	3x12 reps	rest: 75s
	Machine Leg Extension	3x12 reps	rest: 75s
	Machine Seated Leg Curl	3x12 reps	rest: 75s
	Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 75s
	Calf Press On Leg Press	3x15 reps	rest: 60s

Rest 0 exercises, 0 min

Push 6 exercises, 53 mins

	Dumbbell Bench Press	4x12 reps	rest: 75s
	Dumbbell Incline Bench Press	3x12 reps	rest: 75s
	Dumbbell Fly	3x15 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x12 reps	rest: 75s
	Dumbbell Lateral Raise	3x12 reps	rest: 75s
	Cable Shoulder Extension	3x15 reps	rest: 60s

Cardio and Core 4 exercises, 24 mins

	Sit-Up	3x20 reps	rest: 30s
	Assisted Hyperextension	3x20 reps	rest: 30s
	Weight Plate Russian Twist	3x10 reps	rest: 30s
	Plank	3x8 reps	rest: 60s

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