Crodr447

Jan 8th 2019

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

arms and chest focus

legs 7 exercises, 59 mins

chest,abs,cardio 11 exercises, 1 hr 40 mins

Barbell Incline Bench Press	2x3 reps	rest: 180s
Barbell Incline Bench Press	3x6 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Fly	1x20 reps	rest: 60s
Dumbbell Fly	1x20 reps	rest: 60s
Dumbbell Decline Press	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 30s
Hanging Knee Raise	3x20 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 15s

arms,abs,cardio 10 exercises, 1 hr 42 mins

EZ Bar Close Grip Curl	3x6 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Dumbbell Seated Tricep Press	3x6 reps	rest: 120s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Leg Raise	3x30 reps	rest: 60s
Hanging Leg Raise	3x30 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s

back,cardio 7 exercises, 57 mins

Barbell Deadlift	2x3 reps	rest: 180s
Barbell Deadlift	3x6 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 120s
Barbell Bent-Over Row	1x8 reps	rest: 90s
Dumbbell One-Arm Row	1x10 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	1x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s

shoulders&chest,abs 9 exercises, 1 hr 19 mins

Barbell Shoulder Press	2x3 reps	rest: 180s
Dumbbell Seated Arnold Press	3x6 reps	rest: 120s
Barbell Shrug	3x6 reps	rest: 120s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	2x10 reps	rest: 60s
Barbell Bench Press	5x15 reps	rest: 60s
Barbell Incline Bench Press	5x15 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 30s
Hanging Leg Raise	3x30 reps	rest: 30s

arms,abs,cardio 10 exercises, 2 hrs 9 mins

EZ Bar Close Grip Curl	5x20 reps	rest: 60s
Dumbbell Alternating Seated Curl	5x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x20 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	5x20 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x20 reps	rest: 60s
Dumbbell Seated Tricep Press	3x20 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Decline Crunch	3x30 reps	rest: 30s
Leg Raise	3x30 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 15s