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Adonis Creed

tcurrie

Apr 3rd 2019

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Adonis Creed

DOWNLOADS/VIEWS: 6/2091

RATING: 5 (FROM 1 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull Strength & Abs 9 exercises, 1 hr 7 mins

	Barbell Clean Deadlift	4x5 reps	rest: 60s
	Barbell Bent-Over Row	4x5 reps	rest: 60s
	Chin-Up	3x6 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	EZ Bar Curl	4x10 reps	rest: 60s
	Plank	3x8 reps	rest: 30s
	Cable Kneeling Crunch	4x15 reps	rest: 60s
	Decline Crunch	4x15 reps	rest: 60s

Push Strength 6 exercises, 46 mins

	Smith Machine Bench Press	4x5 reps	rest: 60s
	Smith Machine Shoulder Press	4x5 reps	rest: 60s
	Dip	3x10 reps	rest: 60s
	Dumbbell Fly	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Legs & Abs 9 exercises, 1 hr 8 mins

	Smith Machine Squat	4x5 reps	rest: 60s
	Dumbbell Stiff-Leg Deadlift	4x5 reps	rest: 60s
	Smith Machine Split Squat	4x6 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Smith Machine Reverse Calf Raise	4x15 reps	rest: 60s
	Hanging Leg Raise	3x15 reps	rest: 60s
	Hanging Knee Raise	3x15 reps	rest: 60s
	Dragon Flag	3x15 reps	rest: 60s

Push Strength 6 exercises, 51 mins

	Dumbbell Shoulder Press	4x8 reps	rest: 60s
	Push-Up	4x20 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Smith Machine Incline Bench Press	3x15 reps	rest: 60s
	Dip	3x15 reps	rest: 60s
	EZ Bar Tricep Extension	3x12 reps	rest: 60s

Legs & Abs 8 exercises, 1 hr 7 mins

	Smith Machine Squat	4x8 reps	rest: 60s
	Barbell Sumo Deadlift	4x12 reps	rest: 60s
	Dumbbell Lunge	3x12 reps	rest: 60s
	Barbell Lateral Lunge	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Weight Plate Rotation	3x15 reps	rest: 60s
	Dumbbell Side Bend	3x15 reps	rest: 60s

Pull Strength 6 exercises, 46 mins

	Pull-Up	3x12 reps	rest: 60s
	Machine Inverted Row	3x15 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
	Dumbbell Bicep Curl	3x15 reps	rest: 60s
	EZ Bar Curl	3x12 reps	rest: 60s

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