hicks2468

May 7th 2023

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No days off workout 2.14.23

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7 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

this is a whole body workout that you will do everyday. today's have been divided up so that each body part gets two days rest in between. Tish workout should be done for 100 days

Quads, Calf, Glutes, & chest 4/2/1/1 8 exercises, 0 min

Hack Squat	4x10 reps	rest: 60s
Hack Calf Raise	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Barbell Hip Thrust	4x10 reps	rest: 60s

Back, Bi, & Shoulder 4/3/1 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Cable Rope Seated Row	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s

Hams, Calves, Shoulder 5/2/1 8 exercises, 0 min

Bodyweight Calf Raise	4x10 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Kettlebell Single-Leg Deadlift	4x10 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	4x10 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s

Chest, Tris, & Traps 4/3/1 8 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 45s
Machine Dip	4x10 reps	rest: 60s

Glutes, Quads, & back 4/3/1 8 exercises, 0 min

Smith Machine Front Squat	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 45s
Barbell Hip Thrust	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Cable Leg Kickback	4x10 reps	rest: 60s

Shoulders, Bicep & Forearms 4/3/1 8 exercises, 0 min

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Cable Deltoid Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Dumbbell Zottman Curl	4x10 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s

Trap,Tri, and Hams 4/3/1 8 exercises, 0 min

Barbell Shrug	4x10 reps	rest: 60s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Cable Judo Flip	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Machine Tricep Extension	4x10 reps	rest: 60s