ruberhelios

Dec 14th 2018

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Five Days a Week Shred

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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

Chest, Abs and Cardio 11 exercises, 1 hr 48 mins

	3x8 reps	rest: 1s
Push-Up	3x12 reps	rest: 45s
Barbell Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 45s
Dumbbell Decline Press	4x8 reps	rest: 45s
Cable Mid Chest Crossover	3x8 reps	rest: 45s
Crunch	3x8 reps	rest: 45s
Reverse Crunch	3x8 reps	rest: 45s
Plank	3x8 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 45s

Shoulder, Delts and Cardio 10 exercises, 1 hr 50 mins

Smith Machine Shoulder Press	4x12 reps	rest: 45s
Smith Machine Upright Row	4x12 reps	rest: 45s
Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 45s
Dumbbell Seated Front Raise (Hammer)	3x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Leverage Machine Shrug	3x12 reps	rest: 45s
Shoulder Stretch	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 45s

Arms, Abs and Cardio 13 exercises, 2 hrs 24 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Crunch	3x15 reps	rest: 5s
Plank	3x12 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 45s

Legs 8 exercises, 1 hr 13 mins

Lats, Back, Abs, and Cardio 11 exercises, 2 hrs 16 mins