JenWoodle

Mar 25th 2019

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Buns guns 1,3,5,7*

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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

Shoulders/arms/abs 13 exercises, 1 hr 24 mins

Dumbbell Incline Bench Press	5x12 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	5x12 reps	rest: 30s
Barbell Front Raise	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Leg Raise with Hip Thrust	3x15 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s
Cable One-Arm Lateral Raise	3x12 reps	rest: 60s
Sit-Up	3x12 reps	rest: 30s
Barbell Seated Tricep Extension	3x12 reps	rest: 30s
Dumbbell Arnold Press	3x12 reps	rest: 30s
Tricep Push-Up	3x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 30s
	0x0 reps	rest: 30s

Legs/glutes/calves 10 exercises, 1 hr 6 mins

Back/chest 10 exercises, 1 hr 4 mins

	3x12 reps	rest: 30s
	3x20 reps	rest: 30s
	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Plyo Push-Up	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
	0x0 reps	rest: 30s

Arms/abs 10 exercises, 1 hr 8 mins

Cable Bicep Curl	3x12 reps	rest: 30s
Cable Bicep Curl	3x10 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s
	3x21 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x20 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
	0x0 reps	rest: 30s

Glutes/hams/calves 9 exercises, 1 hr 17 mins

	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Machine Leg Press (Wide Stance)	7x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s