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Apr 15th 2014

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Pull/Push/Legs - Generation X

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull / Push / Legs

Thursday: HIIT or Slow cardio for 20 minutes.

Sunday: Rest or Legs again

Pull 1 (Dropset Excs. 4) 9 exercises, 1 hr 7 mins

Barbell Deadlift	3x5 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
	2x21 reps	rest: 60s
Cable Reverse Fly	5x12 reps	rest: 60s

Push 1 9 exercises, 1 hr 11 mins

Barbell Bench Press	4x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s

Legs 1 (Dropset Excs. 2/6) 7 exercises, 1 hr 0 min

Cardio/Shoulders/Abs 4 exercises, 35 mins

Pull 2 (Dropset Excs. 4) 8 exercises, 1 hr 3 mins

Barbell Deadlift	3x5 reps	rest: 60s
Cable Seated Row	5x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Preacher Curl Machine	5x8 reps	rest: 60s
Cable Rope Hammer Curl	5x8 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 60s

Push 2 (Dropset Excs. 4) 10 exercises, 1 hr 15 mins

Barbell Bench Press	4x5 reps	rest: 60s
Cable Incline Fly	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s