JSadd87

Mar 31st 2019

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Summer body plan

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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

Day 1: Chest, Triceps, Abs 14 exercises, 1 hr 33 mins

	1x0 reps	rest: 5s
Dumbbell Decline Bench Press	4x16 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	4x16 reps	rest: 30s
Decline Bench Weighted Twist	4x25 reps	rest: 30s
Dumbbell Bench Press (Palms in)	3x12 reps	rest: 30s
Dumbbell Alternating Tricep Extension	3x12 reps	rest: 30s
Seated Leg Tuck	3x25 reps	rest: 30s
Dumbbell Fly (Stability Ball)	2x30 reps	rest: 15s
Dumbbell One-Arm Press (Stability Ball)	2x15 reps	rest: 30s
Stability Ball Pull-In	2x20 reps	rest: 30s
Dip	1x0 reps	rest: 60s
Bench Push-Up	1x0 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Rowing	1x0 reps	rest: 15s

Day 2: Back, Biceps, and Abs 14 exercises, 1 hr 32 mins

Elliptical Training	1x0 reps	rest: 5s
Barbell Bent-Over Row (Reverse Grip)	4x16 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x16 reps	rest: 30s
Hanging Leg Raise	4x20 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 30s
Dumbbell Incline Curl	3x12 reps	rest: 30s
Leg Raise with Hip Thrust	3x15 reps	rest: 30s
Cable One-Arm Seated Row	2x15 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	2x15 reps	rest: 30s
Dumbbell Side Bend	2x15 reps	rest: 30s
Pull-Up	1x0 reps	rest: 60s
Barbell Preacher Curl	1x0 reps	rest: 60s
Mountain Climber	1x0 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 15s

Day 3: Legs, Shoulders, and Abs 14 exercises, 1 hr 30 mins

Treadmill Running	1x0 reps	rest: 5s
Barbell Hack Squat	4x16 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x16 reps	rest: 30s
Windshield Wipers	4x15 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Machine Seated Calf Raise	3x12 reps	rest: 30s
Dumbbell Squat	3x12 reps	rest: 30s
Dumbbell Reverse Lunge	2x15 reps	rest: 30s
Donkey Calf Raise	2x20 reps	rest: 30s
Dumbbell Bent-Over Raise	2x15 reps	rest: 30s
Machine Leg Press (Wide Stance)	1x0 reps	rest: 60s
Air Bike	1x0 reps	rest: 60s
Leg Raise	1x0 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

Day 4: Chest, Biceps, and Abs 14 exercises, 1 hr 12 mins

	1x0 reps	rest: 5s
Barbell Bench Press	4x16 reps	rest: 30s
Barbell Curl	4x16 reps	rest: 30s
Bench Crunch	4x20 reps	rest: 30s
Barbell Incline Bench Press	3x12 reps	rest: 30s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Reverse Crunch	3x20 reps	rest: 30s
Barbell Decline Bench Press	2x15 reps	rest: 30s
Dumbbell One-Arm Zottman Preacher Curl	2x15 reps	rest: 60s
Air Bike	2x20 reps	rest: 30s
Cable Cross-Over	1x0 reps	rest: 60s
Cable Bicep Curl (Close Grip)	1x0 reps	rest: 60s
Cable Kneeling Crunch	1x0 reps	rest: 60s
	1x0 reps	rest: 15s

Day 5: Back, Legs, and Abs 14 exercises, 1 hr 31 mins

Walking	1x0 reps	rest: 5s
Dumbbell One-Arm Row	4x16 reps	rest: 30s
Reverse Hyper (Flat Bench)	4x16 reps	rest: 30s
Kettlebell Figure Eight	4x20 reps	rest: 30s
Hack Squat (Reverse Position)	3x12 reps	rest: 30s
T Bar Row	3x12 reps	rest: 30s
Weighted Side Bend	3x20 reps	rest: 30s
Smith Machine Reverse Calf Raise	2x15 reps	rest: 30s
Machine Inverted Row	2x15 reps	rest: 30s
Alternating Heel Touch	2x20 reps	rest: 30s
Dumbbell Calf Raise	1x0 reps	rest: 60s
Barbell Reverse Curl	1x0 reps	rest: 60s
Chin-Up	1x0 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 15s

Day 6: Shoulders, Triceps, and Abs 14 exercises, 1 hr 25 mins

	1x0 reps	rest: 5s
Dumbbell Lateral Raise	4x16 reps	rest: 30s
Dumbbell Tricep Extension	4x16 reps	rest: 30s
Leg Pull-In	4x20 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 30s
Dumbbell Side Bend	3x20 reps	rest: 30s
Smith Machine Shoulder Press	2x15 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	2x15 reps	rest: 30s
Side Bridge	2x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x0 reps	rest: 60s
Cable Rope Deltoid Row	1x0 reps	rest: 60s
Cable One-Arm Side Bend	1x0 reps	rest: 60s
Rowing	1x0 reps	rest: 15s