nayr661

Jul 12th 2019

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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

Chest 24 exercises, 3 hrs 28 mins

Barbell Bench Press	4x10 reps	rest: 75s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline One-Arm Press	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	4x10 reps	rest: 60s
Machine Inner Chest Press	4x10 reps	rest: 60s
Barbell Incline Bench Press (Reverse Grip)	4x10 reps	rest: 60s
	1x100 reps	rest: 120s
Cable Rope Face Pull	4x10 reps	rest: 60s

Arms 35 exercises, 4 hrs 0 min

Dip	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Weighted Bench Dip	4x10 reps	rest: 60s
Machine Dip	4x10 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Drag Curl	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x8 reps	rest: 60s
Cable One-Arm High Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 60s
Dumbbell Inner Bicep Curl	4x10 reps	rest: 60s
Cable One-Arm Preacher Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Zottman Curl	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s

Legs 30 exercises, 4 hrs 0 min

Barbell Deep Squat	5x10 reps	rest: 120s
Kettlebell Goblet Squat	4x10 reps	rest: 60s
Dumbbell Lunge	5x10 reps	rest: 60s
Bodyweight Calf Raise	8x10 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	5x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Single-Leg Curl	3x10 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s
Calf Press On Leg Press	5x10 reps	rest: 60s
Single-Leg Calf Raise	6x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 60s
Barbell Deadlift	5x10 reps	rest: 120s
Barbell Stiff-Leg Deadlift	5x10 reps	rest: 90s
Barbell Sumo Deadlift	5x10 reps	rest: 90s
Barbell Romanian Deadlift From Deficit	5x10 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Bodyweight Step-Up	4x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Barbell Hip Thrust	4x10 reps	rest: 60s
Cable Pull Through	4x10 reps	rest: 60s
Machine Single-Leg Press	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s
Machine Squat	4x10 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	4x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s

Back 31 exercises, 4 hrs 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Leverage Machine High Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable One-Arm Seated Row	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Barbell Good Morning	4x10 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Barbell Deadlift	5x10 reps	rest: 75s
Cable Reverse Crossover	4x10 reps	rest: 60s
Dual Cable Triceps Extension	4x10 reps	rest: 60s
Machine Landmine Row (Reverse Grip)	4x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Dumbbell Reverse Fly	5x10 reps	rest: 60s
	4x10 reps	rest: 60s
Machine Iso Lateral High Row	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 60s
Cable V-Bar Row	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s

Shoulders 22 exercises, 3 hrs 7 mins

Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Dublin Press	4x10 reps	rest: 60s
Dumbbell See Saw Press	4x10 reps	rest: 60s
Barbell Push Press	4x10 reps	rest: 60s
Dumbbell Alternating Front Raise	4x10 reps	rest: 60s
Leverage Shoulder Press	4x10 reps	rest: 60s
Dumbbell Front Raise	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	4x10 reps	rest: 60s
Cable Seated Row to Neck	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Leverage Machine Shrug	4x10 reps	rest: 60s
Cable Upright Row	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	4x10 reps	rest: 60s
Cable Internal Rotation	4x10 reps	rest: 60s
Weight Plate Front Raise	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s

Abs 27 exercises, 3 hrs 44 mins

Parallel Bar Leg Raise	4x10 reps	rest: 60s
Parallel Bar Hip Raise	5x10 reps	rest: 60s
Air Bike	5x8 reps	rest: 60s
Scissor Kick	5x10 reps	rest: 60s
Frog Sit-Up	5x10 reps	rest: 60s
Decline Crunch	5x8 reps	rest: 60s
Barbell Press Sit-Up	4x8 reps	rest: 60s
Plank	5x1 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s
Hanging Leg Raise	5x10 reps	rest: 60s
Sit-Up	5x10 reps	rest: 60s
	5x10 reps	rest: 60s
Hanging Pike	3x10 reps	rest: 60s
Windshield Wipers	3x10 reps	rest: 60s
	5x10 reps	rest: 60s
Hanging Knee Raise Rotation	5x10 reps	rest: 60s
Hanging Knee Raise	5x10 reps	rest: 60s
Weight Plate Rotation	5x10 reps	rest: 60s
Forearm Plank with Hip Abduction	5x10 reps	rest: 60s
Side Plank	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Weight Plate Russian Twist	4x10 reps	rest: 60s
Plank	5x1 reps	rest: 60s
Hanging Knee Raise (Rotational)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s

Calisthenics 13 exercises, 1 hr 40 mins

Machine Inverted Row	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
	1x10 reps	rest: 60s
Push-Up	4x10 reps	rest: 60s
Prisoner Squat	4x10 reps	rest: 60s
Pull-Up	5x10 reps	rest: 60s
Chin-Up	5x10 reps	rest: 60s
Pull-Up (Hammer Grip)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Kettlebell Pistol Squat	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s

Cardio 9 exercises, 4 hrs 0 min

Elliptical Training	1x1 reps	rest: 30s
Indoor Cycling	1x1 reps	rest: 30s
Recumbent Bike	1x1 reps	rest: 30s
Jump Rope	1x1 reps	rest: 30s
Rowing	1x1 reps	rest: 30s
Running	1x1 reps	rest: 30s
Stationary Bike	1x1 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 30s
Walking	1x1 reps	rest: 30s