Transformation

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

12 week programn

a. Chest and Triceps 9 exercises, 1 hr 15 mins

Barbell Decline Bench Press	4x8 reps	rest: 150s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 90s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x8 reps	rest: 60s

b. Back and Bicep 8 exercises, 49 mins

Pull-Up	4x0 reps	rest: 60s
Smith Machine Bent-Over Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Deadlift	2x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Seated Curl	2x8 reps	rest: 60s
Preacher Curl Machine	2x8 reps	rest: 60s

c. Shoulders and Abs 12 exercises, 1 hr 27 mins

Barbell Shoulder Press	4x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Smith Machine Shrug	4x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	2x7 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Jackknife Sit-Up	3x8 reps	rest: 60s

d. Legs 8 exercises, 1 hr 15 mins

Barbell Squat	4x8 reps	rest: 150s
Barbell Front Squat	4x8 reps	rest: 150s
Machine Leg Press	4x6 reps	rest: 150s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 90s
Dumbbell Lateral Lunge with Bicep Curl	2x8 reps	rest: 60s