dexmorgan

Feb 16th 2019

TRY IT OUT

DOWNLOAD

super cut

DOWNLOADS/VIEWS: 4/1920

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 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 all the people that are not sure which form of cardio is best high intensity or low. This includes both. 30 to hr cardio am fasted then do hiit cardio in the evening. I do hiit as follows 5 min warm up followed by 30 seconds all out effort followed by 2 min moderate paced repeated 8 to 10 times followed by 2 min cool down. Do a 3 to 5 min cardio warm up before lifting. Focus on intensity.

legs 6 exercises, 47 mins

	5x12 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 90s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 120s
Barbell Lunge	2x8 reps	rest: 60s
	3x8 reps	rest: 60s

Abs 8 exercises, 1 hr 48 mins

Treadmill Running	1x1 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Decline Oblique Crunch	3x15 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
	1x1 reps	rest: 60s

chest shoulders tris 11 exercises, 1 hr 57 mins

Treadmill Running	1x1 reps	rest: 60s
	5x8 reps	rest: 60s
Barbell Bench Press	1x1 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	2x12 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x8 reps	rest: 60s
Barbell Reverse Tricep Bench Press	2x8 reps	rest: 60s
	1x1 reps	rest: 60s

back biceps 8 exercises, 1 hr 47 mins

Treadmill Running	1x1 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
	1x1 reps	rest: 60s

abs 6 exercises, 1 hr 29 mins

Treadmill Running	1x1 reps	rest: 60s
Crunch	3x15 reps	rest: 45s
Cable Kneeling Crunch	3x15 reps	rest: 45s
Decline Crunch	3x15 reps	rest: 45s
Seated Leg Tuck	3x15 reps	rest: 45s
	1x1 reps	rest: 60s

chest shoulders tris 9 exercises, 48 mins

Treadmill Running	1x1 reps	rest: 1s
	5x12 reps	rest: 45s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	2x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	2x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 60s
	1x1 reps	rest: 1s

back biceps 9 exercises, 1 hr 52 mins

Treadmill Running	1x1 reps	rest: 60s
	5x12 reps	rest: 60s
Cable V Bar Pulldown	2x8 reps	rest: 60s
Pull-Up	1x50 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	1x1 reps	rest: 60s