smarok2

Dec 27th 2018

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Calves and Back 9 exercises, 1 hr 15 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Machine Seated Calf Raise	6x30 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s

Back and Abs 11 exercises, 1 hr 36 mins

Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 60s
Barbell Shrug	3x60 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

Shoulders and Hams and mix 9 exercises, 1 hr 28 mins

Dumbbell Lateral Raise	3x30 reps	rest: 60s
Smith Machine Shoulder Press	3x30 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x30 reps	rest: 60s
Machine Deltoid Raise	3x30 reps	rest: 60s
Barbell Deep Squat	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Leverage Shoulder Press	3x15 reps	rest: 60s

Quads and Abs and Mix 9 exercises, 1 hr 25 mins

Barbell Deep Squat	3x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x10 reps	rest: 60s
Machine Ab Crunch	6x15 reps	rest: 60s
Machine Leg Extension	9x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

Arms 11 exercises, 1 hr 21 mins

Dumbbell Bicep Curl	3x15 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Reverse Curl	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

FullBody/Back 10 exercises, 1 hr 23 mins

Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Elevated Row	5x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Shrug	3x70 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s