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Dec 10th 2018

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Milestones Fitness

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cutting Program

Each day will be broken down into each Body focus and segment.

Supersets followed by cardio (HIIT recommended).
10 to 12 reps per set with 30-45 seconds to rest between sets.

Chest/Back 9 exercises, 59 mins

Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Legs (Glute focused) 8 exercises, 50 mins

Machine Leg Press	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Shoulders/Arms (Triceps) 8 exercises, 51 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Back/Biceps 8 exercises, 53 mins

Pull-Up	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Legs 8 exercises, 51 mins

Barbell Squat	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Shoulders/Arms (Biceps) 8 exercises, 52 mins

Barbell Curl	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s

Chest/Triceps 8 exercises, 50 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s