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Dec 1st 2018

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Lean Mass Program

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5 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for advanced bodybuilding and aims at lifting medium - heavy with standard set ranges/reps, but you will need to superset between two exercises. For example, the first and second exercise type will be a superset, then two and three will be a superset, and so on. One muscle group per day, which rests the other muscle groups on alternate days. Abs have a chosen focus day; eg Abs Monday and are weighted, and superset as above. All other days, there are two Ab exercises of your choice added to the end of your session, but not weighted. Be sure to choose one upper ab and one lower. This is followed by a Tabata [4mins]. Allow approx 2 hours in total.

Abs 8 exercises, 32 mins

Hanging Leg Raise	4x10 reps	rest: 0s
Cable Side Bend	3x8 reps	rest: 0s
Machine Ab Crunch	4x15 reps	rest: 0s
Cable Kneeling Crunch	4x15 reps	rest: 0s
Cable Reverse Crunch	3x8 reps	rest: 0s
Cable Knee Raise (Supine)	3x8 reps	rest: 0s
	3x8 reps	rest: 0s
	4x20 reps	rest: 0s

Legs 11 exercises, 48 mins

Barbell Deep Squat	5x10 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 0s
Machine Squat	3x8 reps	rest: 0s
Hack Calf Raise	3x15 reps	rest: 0s
	4x12 reps	rest: 0s
	4x15 reps	rest: 0s
Machine Leg Extension	4x10 reps	rest: 0s
Machine Leg Curl (Prone)	4x12 reps	rest: 0s
Machine Single-Leg Curl	3x8 reps	rest: 0s
Hanging Leg Raise	3x8 reps	rest: 0s
Decline Bench Cable Crunch	3x8 reps	rest: 0s

Arms 10 exercises, 43 mins

EZ Bar Close Grip Curl	4x10 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 0s
Barbell Preacher Curl	4x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 0s
Barbell Tricep Extension	3x10 reps	rest: 0s
Dumbbell Concentration Curl	3x10 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 0s
Cable Kneeling Crunch	3x8 reps	rest: 0s
Decline Bench Alternating Leg Raise	3x8 reps	rest: 0s

Shoulders/Traps 10 exercises, 43 mins

	4x10 reps	rest: 0s
Dumbbell Upright Row	4x10 reps	rest: 0s
Barbell Shoulder Press	4x10 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	2x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x10 reps	rest: 0s
Barbell Rack Pull	3x15 reps	rest: 0s
Barbell Rack Delivery	4x10 reps	rest: 0s
Barbell Shrug	3x15 reps	rest: 0s
Machine Ab Crunch	3x8 reps	rest: 0s
Hanging Knee Raise	3x8 reps	rest: 0s

Back 10 exercises, 43 mins

Barbell Deadlift	5x5 reps	rest: 0s
Chin-Up	4x8 reps	rest: 0s
T Bar Row	3x8 reps	rest: 0s
Machine Seated Row	4x12 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 0s
	4x12 reps	rest: 0s
Cable V Bar Pulldown	3x15 reps	rest: 0s
Dumbbell One-Arm Row	4x12 reps	rest: 0s
Hanging Knee Raise (Rotational)	3x8 reps	rest: 0s
Machine Ab Crunch	3x8 reps	rest: 0s

Chest 10 exercises, 45 mins

Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 0s
Dumbbell Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Fly	3x10 reps	rest: 0s
Dumbbell Pullover	4x10 reps	rest: 0s
Cable Lower Chest Raise	3x15 reps	rest: 0s
Cable Cross-Over	3x15 reps	rest: 0s
Cable Mid Chest Crossover	3x15 reps	rest: 0s
Cable Rope Pullover (Supine)	3x15 reps	rest: 0s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 0s
Decline Bench Ab Reach	3x8 reps	rest: 0s