mud run

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest and abs 8 exercises, 1 hr 29 mins

Barbell Incline Bench Press	3x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x6 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 180s
Cable Rope Face Pull	3x6 reps	rest: 90s
Machine Ab Crunch	3x6 reps	rest: 180s
Air Bike	3x6 reps	rest: 180s
Flutter Kick	3x6 reps	rest: 180s
Decline Crunch	3x6 reps	rest: 180s

back and calves 7 exercises, 1 hr 21 mins

Barbell Deadlift	3x6 reps	rest: 180s
T Bar Row	3x6 reps	rest: 180s
Pull-Up	3x6 reps	rest: 180s
Cable Rope Seated Row	2x6 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 180s
Machine Seated Calf Raise	3x6 reps	rest: 180s
Machine Calf Raise	3x6 reps	rest: 180s

shoulder and abs 6 exercises, 1 hr 11 mins

Barbell Shoulder Press	3x6 reps	rest: 180s
Dumbbell Lateral Raise	3x6 reps	rest: 180s
Dumbbell Seated Arnold Press	3x10 reps	rest: 180s
Air Bike	3x6 reps	rest: 180s
Machine Ab Crunch	3x6 reps	rest: 180s
Decline Crunch	3x6 reps	rest: 180s

legs 5 exercises, 55 mins

strength a 3 exercises, 49 mins

upper body and abs 8 exercises, 1 hr 33 mins

Barbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 180s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 180s
Dumbbell Seated Tricep Press	3x6 reps	rest: 180s
Air Bike	3x6 reps	rest: 180s
Decline Crunch	3x6 reps	rest: 180s
Machine Ab Crunch	3x6 reps	rest: 180s