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Dec 1st 2018

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MONSTER BUTT FOCUS AND ALL BODY PARTS IN 6 DAYS

DOWNLOADS/VIEWS: 84/3953

RATING: 84 (FROM 2 JEFIT MEMBERS)

5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

BUILD THAT MONSTER BUTT

HIT ALL BODY PARTS LOGICALLY IN 6 DAYS

CUT

LOSE FAT

BUILD MUSCLE

GLUTES & ABS FLEXION & HIIT 11 exercises, 1 hr 13 mins

Barbell Hip Thrust	4x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s

CHEST & BICEPS 9 exercises, 59 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Bench Press (Wide Grip)	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

GLUTES & ABS ROTATION & HIIT 11 exercises, 1 hr 13 mins

Barbell Hip Thrust	4x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s

SHOULDERS & TRAPS 6 exercises, 38 mins

Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s

BACK & TRICEPS 9 exercises, 59 mins

Pull-Up	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x8 reps	rest: 60s

GLUTES & ABS STABLIZATION &LATERAL & HIIT 11 exercises, 1 hr 14 mins

Barbell Hip Thrust	4x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Single-Leg Kickback	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s