Amir 2

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

formed by experienced trainer Amir specific for dr.Hussein transformation... second month

chest and back and abs 17 exercises, 3 hrs 14 mins

Treadmill Running	0x0 reps	rest: 20s
Leverage Incline Chest Press	6x15,8,6 reps	rest: 60s
Machine Bench Press	6x12,6 reps	rest: 60s
Dumbbell Fly	6x12,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Leverage Decline Chest Press	4x15 reps	rest: 60s
Pull-Up	6x6 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x10 reps	rest: 60s
Machine Vertical Row (Close Grip)	5x10 reps	rest: 60s
Machine Seated Row	6x8,6 reps	rest: 60s
Dumbbell One-Arm Row	7x8,4 reps	rest: 60s
Barbell Deadlift	5x8,6 reps	rest: 60s
Machine Ab Crunch	7x30,20 reps	rest: 60s
	7x25 reps	rest: 60s
Rowing	0x0 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 20s

biceps and triceps 12 exercises, 2 hrs 35 mins

Treadmill Running	1x1 reps	rest: 20s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Tricep Extension	5x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	5x10,6 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	6x12,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Cable Bicep Curl	4x12,10 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 30s
Rowing	1x1 reps	rest: 10s
Treadmill Running	1x1 reps	rest: 20s

legs and abs 11 exercises, 2 hrs 9 mins

Walking	1x1 reps	rest: 20s
Machine Leg Extension	7x15,9 reps	rest: 60s
Machine Leg Curl (Prone)	5x12,10 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Hip Adduction	5x20 reps	rest: 60s
Machine Leg Press (Wide Stance)	6x12,8 reps	rest: 60s
Bodyweight Calf Raise	5x30 reps	rest: 60s
Machine Ab Crunch	7x30,20 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Ab Crunch	5x20 reps	rest: 60s
Walking	1x1 reps	rest: 20s

shoulder and arms 10 exercises, 2 hrs 3 mins

Treadmill Running	1x1 reps	rest: 20s
Smith Machine Rear Shoulder Press	6x12,8 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x8 reps	rest: 60s
Machine Reverse Fly	5x10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x25 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	5x25 reps	rest: 60s
Treadmill Running	1x1 reps	rest: 20s