Dec 8th - 22nd

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Tricep 5 exercises, 42 mins

Barbell Bench Press	5x2 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s

Legs & Back 5 exercises, 41 mins

Barbell Deadlift	5x2 reps	rest: 60s
Barbell Squat	5x2 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Front Squat	4x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s

Shoulders & Biceps 5 exercises, 45 mins

Barbell Push Press	4x10 reps	rest: 60s
Cable Standing Curl	4x10 reps	rest: 60s
Dumbbell Front Incline Raise	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Dumbbell Shoulder Abduction	4x10 reps	rest: 60s

Chest & Tricep 5 exercises, 48 mins

Barbell Bench Press	8x3 reps	rest: 60s
Cable One-Arm Tricep Extension	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable Tricep Kickback	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s

Legs & Back 5 exercises, 54 mins

Pull-Up	4x8 reps	rest: 60s
Barbell Squat	12x2 reps	rest: 60s
Barbell Deadlift	10x1 reps	rest: 60s
Machine Single-Leg Curl	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x10 reps	rest: 60s