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Co-op Gainz

JedediahLeavell

Jan 8th 2019

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Co-op Gainz

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6 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 4
Day 5
Day 1
Day 3

Chest, Shoulders, and Triceps 7 exercises, 53 mins

	Barbell Bench Press	3x12 reps	rest: 60s
	Dumbbell Decline Press	3x12 reps	rest: 60s
	Machine Dip	3x12 reps	rest: 60s
	Machine Reverse Fly	3x12 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
	Barbell Shoulder Press	3x12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s

Abs 6 exercises, 1 hr 33 mins

	Smith Machine Squat	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Parallel Bar Leg Raise	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Legs 8 exercises, 1 hr 45 mins

	Machine Leg Press	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Back, Biceps, and Forearms 7 exercises, 46 mins

	Pull-Up	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
	Barbell Reverse Curl	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s

Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

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