mochouston

Apr 1st 2019

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Superset

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5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulder Superset 8 exercises, 1 hr 10 mins

Smith Machine Shoulder Press	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Weight Plate Front Raise	3x20 reps	rest: 60s
Dumbbell One-Arm Rear Row (Prone)	3x20 reps	rest: 60s
Dumbbell Upright Row	3x20 reps	rest: 60s
	3x20 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s

Bicep/Tricep 12 exercises, 1 hr 29 mins

	2x20 reps	rest: 30s
	2x20 reps	rest: 30s
Wrist Roller	2x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x20 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 30s
Dumbbell Incline Spider Curl	3x20 reps	rest: 30s
Bench Dip	3x20 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x20 reps	rest: 30s
Dumbbell Tricep Extension	3x20 reps	rest: 30s
Cable One-Arm Bicep Curl	3x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 30s
Dumbbell Reverse Bicep Curl	3x20 reps	rest: 30s

Glutes & Legs 9 exercises, 1 hr 15 mins

Chest/Back 9 exercises, 1 hr 24 mins

Machine Incline Chest Press	3x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 60s
Machine Bench Press	3x20 reps	rest: 60s
Cable V Bar Pulldown	3x20 reps	rest: 60s
Dumbbell Decline Bench Press	3x20 reps	rest: 60s
Cable Seated Row	3x20 reps	rest: 60s
Cable Cross-Over	3x20 reps	rest: 60s
Cable Rope Face Pull	3x20 reps	rest: 60s
Cable Lower Chest Raise	3x20 reps	rest: 60s

Heavy Leg Day 8 exercises, 1 hr 14 mins