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Evenezer 2.0

EvanIsak

Apr 22nd 2023

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Evenezer 2.0

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

KILLMONGER

Chest Tris 8 exercises, 0 min

	Barbell Bench Press	4x15 reps	rest: 90s
	Smith Machine Bench Press	4x15 reps	rest: 75s
	Machine Fly	4x15 reps	rest: 75s
	Cable Reverse Fly	8x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps • 550510s	rest: 60s
	Dumbbell Seated Tricep Press	4x15 reps	rest: 60s
	Cable Shoulder Extension	4x15 reps	rest: 60s

Back and Biceps 8 exercises, 0 min

	Dumbbell Alternating Hammer Curl	4x15 reps	rest: 65s
	Barbell Curl	4x15 reps	rest: 75s
	Dumbbell Incline Curl	4x15 reps	rest: 60s
	Cable Bicep Curl	4x15 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 80s
	Dumbbell One-Arm Row	4x15 reps	rest: 75s
	Cable Seated Row	8x15 reps	rest: 75s
	Cable Grip Lat Pulldown (Narrow Grip)	4x15 reps	rest: 75s

Shoulders/legs 9 exercises, 0 min

	Machine Squat	4x15 reps	rest: 90s
	Machine Leg Press	4x15 reps	rest: 90s
	Machine Seated Leg Curl	4x15 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 75s
	Machine Single-Leg Press	4x15 reps	rest: 90s
	Dumbbell Shoulder Shrug	4x15 reps	rest: 75s
	Cable Lateral Raise	4x15 reps	rest: 90s
	Barbell Military Press	4x15 reps	rest: 90s
	Dumbbell Lateral Raise	4x15 reps	rest: 75s

Chest back 8 exercises, 0 min

	Barbell Bench Press	4x15 reps	rest: 90s
	Barbell Incline Bench Press	3x15 reps	rest: 75s
	Machine Fly	4x15 reps	rest: 60s
	Smith Machine Bench Press	4x15 reps	rest: 90s
	Cable Seated Row	8x15 reps	rest: 60s
	Dumbbell One-Arm Row	4x15 reps	rest: 75s
	Machine Lat Pulldown	4x15 reps	rest: 60s
	Leverage Machine High Row	4x15 reps	rest: 60s

ARMS 8 exercises, 0 min

	Barbell Curl	4x15 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	4x15 reps	rest: 75s
	Dumbbell Incline Curl	3x15 reps	rest: 65s
	Cable Bicep Curl	4x15 reps	rest: 75s
	Cable Rope Overhead Tricep Extension	5x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	5x15 reps	rest: 60s
	Cable Shoulder Extension	5x15 reps	rest: 60s
	Dumbbell Tricep Extension	5x15 reps	rest: 60s

Shoulders/legs 9 exercises, 0 min

	Machine Squat	4x15 reps	rest: 90s
	Machine Leg Press	4x15 reps	rest: 90s
	Machine Seated Leg Curl	4x15 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 75s
	Machine Single-Leg Press	4x15 reps	rest: 90s
	Dumbbell Shoulder Shrug	4x15 reps	rest: 75s
	Cable Lateral Raise	4x15 reps	rest: 90s
	Barbell Military Press	4x15 reps	rest: 90s
	Dumbbell Lateral Raise	4x15 reps	rest: 75s

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