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Jul 21st 2014

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cesareo level 1

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 9 exercises, 1 hr 20 mins

Cable Cross-Over	4x20 reps	rest: 40s
Barbell Incline Bench Press	4x12 reps	rest: 40s
Barbell Bench Press	4x12 reps	rest: 40s
Barbell Reverse Bench Press (Wide Grip)	4x12 reps	rest: 40s
Barbell Decline Bench Press	4x12 reps	rest: 40s
Machine Fly	4x20 reps	rest: 40s
Dumbbell Pullover	4x12 reps	rest: 40s
Machine Leg Extension	4x12 reps	rest: 40s
Smith Machine Squat	4x12 reps	rest: 40s

Back 10 exercises, 1 hr 27 mins

Arms 13 exercises, 2 hrs 5 mins

Barbell Curl	4x12 reps	rest: 40s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 40s
Dumbbell Alternating Seated Curl	4x12 reps	rest: 40s
EZ Bar Close Grip Curl	4x12 reps	rest: 40s
Preacher Curl Machine	4x12 reps	rest: 40s
Dumbbell Concentration Curl	4x12 reps	rest: 40s
Weighted Tricep Dip	4x20 reps	rest: 40s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x20 reps	rest: 40s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 40s
Dumbbell Tricep Extension	4x20 reps	rest: 40s
Barbell Bench Press (Close Grip)	4x20 reps	rest: 40s
Cable Shoulder Extension	4x20 reps	rest: 40s
Dumbbell Alternating Tricep Kickback	4x20 reps	rest: 40s

shoulders 11 exercises, 1 hr 40 mins

Dumbbell Alternating Deltoid Raise	4x20 reps	rest: 40s
Barbell Shoulder Press	4x12 reps	rest: 40s
Dumbbell Alternating Front Raise	4x20 reps	rest: 40s
Barbell Shrug	4x12 reps	rest: 40s
Machine Reverse Fly	4x20 reps	rest: 40s
Barbell Upright Row	4x20 reps	rest: 40s
Calf Press On Leg Press	4x15 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Single-Leg Donkey Calf Raise	4x15 reps	rest: 40s
Hack Squat	4x12 reps	rest: 40s
Glute Kickback	4x12 reps	rest: 40s

Legs 12 exercises, 2 hrs 56 mins