DAVE COOK (BIG MAN ON CAMPUS)

DOWNLOADS/VIEWS: 44/30079

RATING: 69 (FROM 63 JEFIT MEMBERS)

5 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

CHEST / TRICEPS 8 exercises, 1 hr 3 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 0s

BACK / BICEPS 9 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
EZ Bar Curl	2x16 reps	rest: 60s
EZ Bar Curl	2x6 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Barbell Curl Against an Incline	2x15 reps	rest: 0s
Dumbbell Hammer Curl	2x12 reps	rest: 30s

CARDIO 0 exercises, 0 min

QUADS / HAMSTRINGS 5 exercises, 44 mins

Smith Machine Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Front Squat	4x16 reps	rest: 60s
Barbell Hack Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s

SHOULDERS / TRAPS 6 exercises, 58 mins

Dumbbell Seated Shoulder Press	3x14 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Lateral Raise	5x14 reps	rest: 30s
Barbell Front Raise	3x14 reps	rest: 60s
Barbell Upright Row	5x14 reps	rest: 60s
Barbell Shrug	5x12 reps	rest: 60s