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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

Steps, Pectorals and Latissimus Dorsi 8 exercises, 50 mins

	5x11 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Pull-Up	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
Abdominal Hip Roll	3x8 reps	rest: 60s

Plyometrics, Quadriceps, Hamstings and Calves 9 exercises, 57 mins

Biceps, Triceps and Forearms 6 exercises, 36 mins

	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s

Interval running, Deltoids and Trapezius 6 exercises, 36 mins

	5x2 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
	3x10 reps	rest: 45s

Rowing Machine, Abdominals and Lower Back 12 exercises, 1 hr 10 mins