shannonlbranch

Jul 26th 2019

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Shannon's Muscle Building Fat Burner

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Intensive full body programme to build muscle and burn fat
long workouts but worth it in the end,
test your strength and endurance

Chest and Back 11 exercises, 1 hr 11 mins

Push-Up	3x10 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Barbell Romanian Deadlift	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Step Machine	1x0 reps	rest: 15s

Quads and Core 15 exercises, 1 hr 24 mins

Shoulders And Arms 10 exercises, 1 hr 10 mins

Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s
Cable Preacher Curl	3x10 reps	rest: 30s
Dumbbell Hammer Curl	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 30s
Running	1x0 reps	rest: 20s

Back,Chest,Core And Cardio 13 exercises, 1 hr 28 mins

Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Barbell Pullover	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Barbell Good Morning	3x10 reps	rest: 30s
Machine Seated Row	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 30s
Bench Crunch	3x10 reps	rest: 30s
Walking	1x0 reps	rest: 20s

Hams, Glutes And Core 13 exercises, 1 hr 29 mins

Shoulders And Arms 14 exercises, 1 hr 22 mins

Dumbbell Lateral Raise	2x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	2x10 reps	rest: 30s
Dumbbell Cuban Press	2x10 reps	rest: 30s
Cable Rope Face Pull	3x10 reps	rest: 30s
Dumbbell Concentration Curl	2x10 reps	rest: 30s
Dumbbell Hammer Curl	2x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	2x10 reps	rest: 30s
Cable Reverse Curl	2x10 reps	rest: 30s
Cable Preacher Curl	2x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 30s
Weighted Bench Dip	3x10 reps	rest: 30s
Walking	1x0 reps	rest: 20s