Summer is Coming

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arm Concentration by request

Arms 12 exercises, 1 hr 28 mins

Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Barbell Kneeling Squat	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Chest, Back, Lower Leg 10 exercises, 1 hr 19 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Deep Push-Up	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	4x12 reps	rest: 60s
Dumbbell Side Bend	4x12 reps	rest: 60s

Arrms2 12 exercises, 1 hr 25 mins

EZ Bar Close Grip Curl	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Flutter Kick	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Crunch	3x20 reps	rest: 60s

Shoulders & Upper Legs 10 exercises, 1 hr 15 mins

Cable External Rotation	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Stability Ball Crunch	3x16 reps	rest: 60s