ncooper3

Oct 12th 2018

TRY IT OUT

DOWNLOAD

ASN 6 Day Weights

DOWNLOADS/VIEWS: 4/364

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Light Back, Heavy Chest & Abs 8 exercises, 1 hr 11 mins

Cable Lat Pulldown (Wide Grip)	5x20 reps	rest: 60s
Dumbbell Incline Bench Press	4x15,12,10,8 reps	rest: 60s
Dumbbell Incline Fly	4x20,15,12,10 reps	rest: 60s
Barbell Bench Press	4x15,12,10,8 reps	rest: 60s
Dumbbell Fly	4x20,15,12,10 reps	rest: 60s
Cable Cross-Over	4x20 reps	rest: 60s
Machine Fly	4x15 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 60s

Light Shoulders & Quads, Heavy Hamstrings & Calves 9 exercises, 1 hr 16 mins

Heavy Back, Light Triceps & Abs 8 exercises, 1 hr 11 mins

Barbell Bent-Over Row	4x20,15,12,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x20,15,12,10 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dip	4x20 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s

Heavy Shoulders, Biceps & Calves 9 exercises, 1 hr 27 mins

Dumbbell Seated Shoulder Press	4x20,15,12,10 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Rear Deltoid Row	4x20 reps	rest: 60s
Dumbbell Upright Row	4x20,15,12,10 reps	rest: 60s
Dumbbell Alternating Front Raise	4x15 reps	rest: 60s
Cable Bent-Over Lateral Pulley	4x20 reps	rest: 60s
Barbell Curl	4x20,15,12,10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x20 reps	rest: 60s
Donkey Calf Raise	4x20 reps	rest: 60s

Heavy Quads, Light Chest & Hamstrings 6 exercises, 43 mins

Barbell Squat	3x20,20,15 reps	rest: 60s
Machine Leg Press	3x20,15,10 reps	rest: 60s
Machine Leg Extension	4x20,15,12,10 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x20 reps	rest: 60s
Dumbbell Incline Fly	3x20 reps	rest: 60s

Heavy Arms & Calves or Abs 9 exercises, 59 mins

Dip	4x20,15,12,10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x20,15,12,10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x20,15,12,10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 60s
Barbell Curl	4x20,15,12,10 reps	rest: 60s
Preacher Curl Machine	4x20,15,12,10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x20,15,12,10 reps	rest: 60s
Machine Seated Calf Raise	4x20,15,12,10 reps	rest: 60s
Hanging Leg Raise	4x20,15,12,10 reps	rest: 60s