GTATurbo

Jan 2nd 2014

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Buff

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Designed to bring on the buff!

Chest & Abs 14 exercises, 1 hr 54 mins

Stationary Bike	1x1 reps	rest: 30s
Crunch	3x12 reps	rest: 30s
Stability Ball Push-Up	3x20 reps	rest: 30s
Stability Ball Trunk Rotation	3x24 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Parallel Bar Hip Raise	3x12 reps	rest: 30s
Barbell Bench Press	3x12 reps	rest: 30s
Seated Bench Leg Pull-In	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Around the World	3x12 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Cable Cross-Over	3x12 reps	rest: 30s
Weight Plate Rotation	3x24 reps	rest: 30s
Dumbbell Side Bend	3x24 reps	rest: 30s

Back & Legs 13 exercises, 1 hr 50 mins

Treadmill Running	1x1 reps	rest: 30s
Machine Leg Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 30s
Barbell Deadlift	3x12 reps	rest: 30s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 30s
Barbell Squat	3x12 reps	rest: 30s
Barbell Step-Up	3x12 reps	rest: 30s
Barbell Clean Deadlift	3x12 reps	rest: 30s
Barbell Clean Pull	3x12 reps	rest: 30s
Dumbbell Calf Raise	3x12 reps	rest: 30s
Dumbbell Side Bend	3x24 reps	rest: 30s

Shoulders & Arms 15 exercises, 2 hrs 10 mins

Elliptical Training	1x1 reps	rest: 30s
Machine Shoulder Press	3x12 reps	rest: 30s
Barbell Front Raise	3x12 reps	rest: 30s
Barbell Upright Row	3x12 reps	rest: 30s
Barbell Shrug	3x20 reps	rest: 30s
Barbell Reverse Curl	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 30s
EZ Bar Curl	3x12 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x24 reps	rest: 30s
Dumbbell Incline Spider Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x24 reps	rest: 30s
	3x21 reps	rest: 60s
Dumbbell Side Bend	3x24 reps	rest: 30s

Chest & Arms 11 exercises, 1 hr 39 mins

Elliptical Training	1x0 reps	rest: 30s
Barbell Incline Bench Press	3x12 reps	rest: 30s
Barbell Curl	3x12 reps	rest: 30s
Dumbbell Decline Bench Press	3x12 reps	rest: 30s
Dumbbell Decline Fly	3x12 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Cable Dual Overhead Curl	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Dumbbell One-Arm Incline Curl	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 30s
Dumbbell Side Bend	3x24 reps	rest: 30s