Steven Vatland Protein

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2 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest And Back 10 exercises, 49 mins

Barbell Bench Press	3x10,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,12 reps	rest: 60s
Barbell Incline Bench Press	3x10,12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10,12 reps	rest: 60s
Machine Fly	3x10,12 reps	rest: 60s
Cable Seated Row	3x10,12 reps	rest: 60s
Dip	3x10,12 reps	rest: 60s
T Bar Row	3x10,12 reps	rest: 60s
Sit-Up	3x10,20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Leg 9 exercises, 58 mins

Barbell Squat	5x12 reps	rest: 30s
Barbell Clean Deadlift	3x12 reps	rest: 30s
Dumbbell Forward Lunge with Bicep Curl	3x24 reps	rest: 30s
Machine Leg Extension	3x10,12 reps	rest: 60s
Machine Leg Curl (Prone)	3x10,12 reps	rest: 60s
Machine Seated Calf Raise	3x10,12 reps	rest: 60s
Machine Calf Raise	3x10,12 reps	rest: 60s
Sit-Up	3x10,20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Shoulders And Arms 11 exercises, 54 mins

Barbell Military Press	3x10,12 reps	rest: 60s
Barbell Preacher Curl	3x10,12 reps	rest: 60s
Dumbbell Tricep Extension	3x10,12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10,12 reps	rest: 60s
Dumbbell Bicep Curl	3x10,12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10,12 reps	rest: 60s
Dumbbell Lateral Raise	3x10,12 reps	rest: 60s
Dumbbell Hammer Curl	3x10,12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10,12 reps	rest: 60s
Sit-Up	3x10,20 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s