MackDewitt

Nov 7th 2018

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Mack's Fit Plan

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is a plan I am following along with a strict diet plan to reduce body fat fast

Chest / Biceps 9 exercises, 1 hr 31 mins

Barbell Bench Press	4x6 reps	rest: 90s
Barbell Incline Bench Press	3x6 reps	rest: 90s
	3x8 reps	rest: 150s
Cable Upper Chest Crossover	3x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x6 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x86 reps	rest: 60s
Dumbbell Seated Curl	3x15 reps	rest: 60s
Cable Standing Curl	3x15 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s

Day 2 Back / Triceps 11 exercises, 1 hr 16 mins

Barbell Deadlift	3x6 reps	rest: 60s
Machine Lat Pulldown	3x6 reps	rest: 60s
T Bar Row	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	3x6 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s

Delts/ Traps day 3 9 exercises, 57 mins

Smith Machine Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Seated Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Smith Machine Deltoid Row	3x8 reps	rest: 60s

Quads/Hamstrings/Glutes 10 exercises, 1 hr 17 mins

Core / Chest 13 exercises, 2 hrs 35 mins

Frog Sit-Up	3x50 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Stability Ball V-Up	3x20 reps	rest: 60s
Stability Ball Leg Lift	3x15 reps	rest: 60s
Cable Rotation (Stability Ball)	3x8 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Cable Cross-Over	3x20 reps	rest: 60s
Dumbbell Around the World	3x15 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s