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4 Lift + 2 Cardio

ErikBenotti

May 16th 2023

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4 Lift + 2 Cardio

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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

Isolated and combo weightlifting routines (plus cardio, pick any one type from the list). 6 day a week lifting routine

Shoulders/Abs 10 exercises, 0 min

	Treadmill Running	1x8 reps	rest: 0s
	Barbell Shoulder Press	4x5 reps	rest: 90s
	Parallel Bar Hip Raise	3x15 reps	rest: 0s
	Parallel Bar Leg Raise	3x15 reps	rest: 45s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 0s
	Dumbbell Lateral Raise	3x8 reps	rest: 45s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 0s
	Plank	3x8 reps	rest: 0s
	Side Plank	3x8 reps	rest: 45s

Chest/Back 9 exercises, 0 min

	Rowing	1x8 reps	rest: 0s
	Chin-Up	3x8 reps	rest: 120s
	Barbell Bench Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
	Cable Elevated Row	3x8 reps	rest: 45s
	Dumbbell Fly	3x8 reps	rest: 0s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s
	Machine Ab Crunch	3x45 reps	rest: 60s

Cardio 5 exercises, 0 min

	Running	1x8 reps	rest: 0s
	Indoor Cycling	1x8 reps	rest: 0s
	Walking	1x8 reps	rest: 0s
	Road Cycling	1x8 reps	rest: 0s
	Rowing	1x8 reps	rest: 0s

Legs 10 exercises, 0 min

	Rowing	1x8 reps	rest: 0s
	Barbell Squat	5x6 reps	rest: 60s
	Barbell Deadlift	4x20 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Kettlebell One-Arm Swing	3x30 reps	rest: 0s
	Bodyweight Wall Squat	3x1 reps • 60s	rest: 45s
	Barbell Standing Calf Raise	3x10 reps	rest: 60s
	Machine Hip Abduction	3x10 reps	rest: 0s
	Machine Hip Adduction	3x10 reps	rest: 60s
	Machine Ab Crunch	3x45 reps	rest: 60s

Bi/Tri 8 exercises, 0 min

	Treadmill Running	1x8 reps	rest: 0s
	Dip	3x12 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 0s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 0s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s

Cardio 4 exercises, 0 min

	Running	1x8 reps	rest: 0s
	Indoor Cycling	1x8 reps	rest: 0s
	Walking	1x8 reps	rest: 0s
	Road Cycling	1x8 reps	rest: 0s

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