Dave April 2018

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2 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 days anytime sequential with bike as main fitness and for legs.

Arms & shoulders, chest & back then core & lower in gym when travelling.

15 reps of lower weights.

Aiming for second highest HRZ.

Developed with help from Anytime Ballina.

Day 1
Day 4
Day 2
Day 3

Arms and Shoulders 6 exercises, 49 mins

Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell Shoulder Raise	3x15 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s

Chest and Back 6 exercises, 49 mins

Dumbbell Bench Press	3x15 reps	rest: 60s
Machine Lat Pulldown	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s

Core and Lower 6 exercises, 44 mins

Back Hyperextension	3x15 reps	rest: 60s
Ab Roll	3x15 reps	rest: 60s
Dumbbell Wood Chop	3x15 reps	rest: 60s
Leg Slide	3x15 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Abdominal Hip Roll	3x15 reps	rest: 60s

Benchmark 6 exercises, 23 mins

Barbell Bench Press	1x15 reps	rest: 60s
Barbell Squat	1x15 reps	rest: 60s
Barbell Deadlift	1x15 reps	rest: 60s
Barbell Curl	1x15 reps	rest: 60s
Barbell Tricep Extension	1x15 reps	rest: 60s
Barbell Shoulder Press	1x15 reps	rest: 60s