rickpolk

Jan 22nd 2015

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flex 6

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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

chest, triceps, abs 16 exercises, 2 hrs 26 mins

Elliptical Training	1x1 reps	rest: 20s
Barbell Bench Press	7x12 reps	rest: 90s
Smith Machine Incline Bench Press	3x10 reps	rest: 45s
Smith Machine Decline Bench Press	3x10 reps	rest: 45s
V-Up	3x25 reps	rest: 45s
Dumbbell Bench Press (Palms in)	3x10 reps	rest: 45s
Dumbbell Incline Bench Press (Palms in)	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	3x10 reps	rest: 45s
Decline Crunch	3x50 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x12,10,8,6,12 reps	rest: 0s
Single-Leg Bench Dip	5x20 reps	rest: 60s
Machine Dip	5x12,10,8,6,12 reps	rest: 45s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 30s
Decline Oblique Crunch	3x30 reps	rest: 45s

lower body, shoulders, abs 27 exercises, 3 hrs 26 mins

Stationary Bike	1x1 reps	rest: 20s
Elliptical Training	1x1 reps	rest: 10s
Dumbbell Shoulder Shrug	3x10 reps	rest: 0s
Machine Deltoid Raise	3x10 reps	rest: 45s
Machine Reverse Fly	3x10 reps	rest: 45s
Smith Machine Shoulder Press	5x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 45s
Barbell Rear Delt Row	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 45s
Parallel Bar Leg Raise	3x10 reps	rest: 0s
Parallel Bar Hip Raise	3x10 reps	rest: 45s
Smith Machine Squat	5x8 reps	rest: 60s
Smith Machine Hack Squat	4x8 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Side Bend	3x30 reps	rest: 0s
Weight Plate Russian Twist	3x50 reps	rest: 60s
Machine Leg Curl (Prone)	5x12 reps	rest: 60s
Bodyweight Lunge	3x10 reps	rest: 0s
Bodyweight Rear Lunge	3x10 reps	rest: 0s
Bodyweight Side Lunge	3x10 reps	rest: 0s
Machine Calf Press	5x10 reps	rest: 30s
Machine Single-Leg Press	3x10 reps	rest: 30s
Machine Single-Leg Press	3x10 reps	rest: 30s
Calf Press On Leg Press	6x8 reps	rest: 30s
Cross Body Crunch	3x25 reps	rest: 0s
Scissor Kick	3x50 reps	rest: 60s

back, biceps, abs 20 exercises, 2 hrs 43 mins

Elliptical Training	1x1 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 0s
Barbell Deadlift	4x10 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 0s
Barbell Bent-Over Row	4x10 reps	rest: 0s
Dumbbell Bent-Over Row	4x10 reps	rest: 45s
Machine Lat Pulldown	3x10 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 45s
Sit-Up	4x25 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 0s
Barbell Curl	5x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 45s
Cable Bicep Curl	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
V-Up	3x25 reps	rest: 60s
Toe Touches	4x25 reps	rest: 60s
Deadlift to Bicep Curl	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s

chest, triceps, abs 2 15 exercises, 2 hrs 42 mins

Elliptical Training	1x1 reps	rest: 30s
Barbell Bench Press (Wide Grip)	5x10 reps	rest: 90s
Dumbbell Bench Press	3x15 reps	rest: 0s
Dumbbell Fly	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x15 reps	rest: 0s
Dumbbell Incline Fly	3x15 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	4x20 reps	rest: 45s
Smith Machine Decline Bench Press (Wide Grip)	3x15 reps	rest: 45s
Barbell Decline Pullover (Wide Grip)	3x20 reps	rest: 45s
Jackknife Sit-Up	4x25 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x15 reps	rest: 45s
Smith Machine Reverse Bench Press (Close Grip)	4x15 reps	rest: 45s
Machine Dip	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x20 reps	rest: 30s
Decline Crunch	3x50 reps	rest: 45s

Lower Body , Shoulders, Abs 2 21 exercises, 2 hrs 57 mins

Elliptical Training	1x1 reps	rest: 10s
Smith Machine Shrug	3x15 reps	rest: 30s
Smith Machine Rear Shoulder Press	4x15 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 45s
Dumbbell Upright Row	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Leg Raise with Hip Thrust	4x25 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 0s
Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x15 reps	rest: 45s
Cross Body Crunch	3x50 reps	rest: 45s
Scissor Kick	3x50 reps	rest: 45s
Machine Single-Leg Press	3x10 reps	rest: 0s
Machine Single-Leg Press	3x10 reps	rest: 45s
Machine Leg Curl (Prone)	5x12 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 0s
Dumbbell Split Jump	3x10 reps	rest: 30s
Dumbbell Side Bend	3x30 reps	rest: 0s
Dumbbell Step-Up	3x10 reps	rest: 45s
Weight Plate Russian Twist	3x50 reps	rest: 45s

Back, Biceps, Abs 2 16 exercises, 2 hrs 17 mins

Elliptical Training	1x1 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 45s
Barbell Deadlift	3x10 reps	rest: 60s
Cable Standing Row	3x10 reps	rest: 30s
Barbell Good Morning	3x10 reps	rest: 60s
Side Jacknife	3x15 reps	rest: 30s
EZ Bar Curl	5x12 reps	rest: 45s
EZ Bar Close Grip Curl	4x10 reps	rest: 30s
Dumbbell Seated Hammer Curl	3x15 reps	rest: 30s
Dumbbell Hammer Curl	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Jackknife Sit-Up	3x20 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s

full body 12 exercises, 2 hrs 9 mins

Elliptical Training	1x1 reps	rest: 30s
Barbell Clean	4x10 reps	rest: 60s
Barbell Squat to Shoulder Press	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Barbell Pin-Off Good Morning	3x10 reps	rest: 60s
Cable Wood Chop	4x20 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Machine Assisted Chin-Up	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Step Machine	1x1 reps	rest: 10s