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Aug 29th 2019

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UPPER LOWER 6 days/week

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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

i use this program which is doing good for me and i decided to share it
as you can see in this program it gives each muscle group 24 hrs to train it again with 1 day a week to full rest
i prefer to do 10-30min max cardio before starts and after
on training day eat more protein less carbs
on firday eat alot of carbs
( shakes) is a big lies just eat man you will be fine

TLDR: used to be 160kg in 2018 now im 98 in 2019 and yes im proud 0% protein shake just eat normal food with high protein and work

your body is how you train it stop injecting yourself with those chemicals shakes

UPPER B 14 exercises, 1 hr 39 mins

Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s

LOWER B 6 exercises, 41 mins

Machine Leg Extension	3x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x10 reps	rest: 60s
Smith Machine Toe Raise	3x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Barbell Kneeling Squat	3x10 reps	rest: 60s

UPPER C 14 exercises, 1 hr 39 mins

Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable One-Arm Side Bend	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x10 reps	rest: 60s

LOWER C 6 exercises, 44 mins

Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 60s
Cable Leg Kickback	3x10 reps	rest: 60s
Barbell Lateral Lunge	3x10 reps	rest: 60s
Cable Hip Abduction	3x10 reps	rest: 60s

UPPER A 14 exercises, 1 hr 38 mins

Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Smith Machine Bench Press	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s

LOWER A 6 exercises, 40 mins

Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Cable Hip Abduction	3x10 reps	rest: 60s
Barbell Glute Bridge	3x10 reps	rest: 60s