Victoria's cutting

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Strength gains, conditioning and cardio for someone whose getting bored with just lifting.
Weight training phase, resting time is strict. Last rep must be a struggle.
Heavy leg exercise must be changed every week or every session so as to give the lower back time to recover
I.e Front squat to back squat to deadlift.
Calories matter. IF, Keto. make sure to focus on carbs after workout.
Due to restricted Calorie, have 1 cheat day. with 500-900 calorie extra. So plan ahead if partying

HIITs 80% of max heart rate
Workout Load Descending
Round 1: 1m/exercise. 15 sec rest. move to next exercise.
Round 2: 45sec/exercise. 15 sec rest. move to next exercise
Round 3: 30sec/exercise. 15 sec rest. move to next exercise
Round 4: 15sec/exercise. 10 sec rest. move to next exercise
Rest per completed Round: 1min
Rest Day:Cardio is light walk/hike/jog or Bike/pilates/stretch/yoga. Any activity that promotes movement

Machine HIITs: Choose 1 machine only
30min duration.
1min @ 80% Max heart rate
1min Recover.

Legs & Abs 9 exercises, 1 hr 15 mins

Barbell Squat	5x5 reps	rest: 0s
Prisoner Squat	5x20 reps	rest: 90s
Machine Leg Press	4x5 reps	rest: 0s
Bodyweight Lunge	4x15 reps	rest: 90s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Cable Crunch Kneeling Rotation	4x12 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 0s
Reverse Crunch	4x20 reps	rest: 60s

Chest, Shoulder & Tricep 7 exercises, 53 mins

Barbell Bench Press	5x5 reps	rest: 0s
Push-Up	5x15 reps	rest: 90s
Dumbbell Incline Bench Press	4x5 reps	rest: 0s
Bench Push-Up	4x15 reps	rest: 90s
	4x5 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x5 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x5 reps	rest: 60s

Back Bicep and Forearm 6 exercises, 51 mins

Weighted Pull-Up	5x5 reps	rest: 120s
Barbell Bent-Over Row	4x5 reps	rest: 90s
Dual Cable Triceps Extension	4x5 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x5 reps	rest: 90s
Barbell Preacher Curl (Overhand)	3x5 reps	rest: 60s

Legs and Abs 9 exercises, 1 hr 13 mins

	5x5 reps	rest: 0s
	5x20 reps	rest: 90s
Barbell Hip Thrust	4x5 reps	rest: 0s
Reverse Hyper (Flat Bench)	4x20 reps	rest: 90s
Machine Calf Raise	4x5 reps	rest: 60s
Machine Seated Calf Raise	4x5 reps	rest: 60s
Cable Wood Chop	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
	4x12 reps	rest: 60s

Rest Day 1 exercises, 2 mins

1x0 reps

rest: 60s

HIITs Full Body Blast 6 exercises, 1 hr 1 min

Rowing	1x0 reps	rest: 8s
	4x20 reps	rest: 15s
Barbell Bench Press	4x20 reps	rest: 15s
T Bar Row	4x20 reps	rest: 15s
Kettlebell Thruster	4x20 reps	rest: 15s
	4x20 reps	rest: 180s