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Dec 27th 2013

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Gabes Gun Factory

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Gain muscle and train for 4:30 km's over a 6 km race in 3 months

Rest 5 exercises, 35 mins

Arms 12 exercises, 2 hrs 40 mins

	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Upright Row	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Treadmill Running	1x1 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Barbell Tricep Press (Supine)	4x12 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

6 k Tempo Day 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Easy Day 2 exercises, 2 hrs 3 mins

	Yoga	1x0 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Chest and Upper Back 11 exercises, 2 hrs 29 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell Deadlift	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s

Interval Day 2 exercises, 2 hrs 3 mins

	Running	1x0 reps	rest: 60s
	Running	1x0 reps	rest: 60s

Lower Back and Legs 9 exercises, 2 hrs 25 mins