remcoseweerd

Jul 21st 2019

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1970 muscle building

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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

old school type of training with a 10 minute cardio burst at the end of the workout

Chest and back 9 exercises, 1 hr 26 mins

Barbell Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	5x15 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 90s
Pull-Up	5x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 60s
Hanging Knee Raise	3x15 reps	rest: 60s
Rowing	1x0 reps	rest: 10s

arms and shoulders 8 exercises, 1 hr 20 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	5x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Cable One-Arm Bicep Curl	4x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

leg day 8 exercises, 1 hr 21 mins

chest and back 9 exercises, 1 hr 22 mins

shoulders and arms 8 exercises, 1 hr 18 mins

Barbell Military Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	5x15 reps	rest: 60s
	3x12 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s
Dumbbell Zottman Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

leg 8 exercises, 1 hr 26 mins