Minty95

Aug 8th 2014

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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

My routine, all workouts, all styles

Abs 25 exercises, 4 hrs 0 min

Crunch	5x50 reps	rest: 45s
Hip Raise	5x30 reps	rest: 45s
Air Bike	5x50 reps	rest: 45s
	5x1 reps	rest: 45s
Parallel Bar Hip Raise	5x25 reps	rest: 45s
	5x20 reps	rest: 45s
Machine Ab Crunch	5x15 reps	rest: 45s
Dumbbell Side Bend	5x100 reps	rest: 45s
Dumbbell Side Bend	5x25 reps	rest: 45s
Weight Plate Rotation	5x50 reps	rest: 45s
Plank	4x1 reps	rest: 45s
Decline Crunch	5x20 reps	rest: 45s
	4x1 reps	rest: 45s
Kneeling Side Bend	5x1 reps	rest: 45s
Weighted Trunk Rotation	5x40 reps	rest: 45s
Weighted Side Bend	5x25 reps	rest: 45s
	5x25 reps	rest: 45s
Cable Side Bend	5x50 reps	rest: 45s
Roll Down	4x50 reps	rest: 45s
	5x12 reps	rest: 45s
Bench Weighted Decline Crunch	5x12 reps	rest: 45s
Seated Bench Leg Pull-In	5x12 reps	rest: 45s
Hundreds	5x100 reps	rest: 45s
Crunch with Hands Overhead	5x12 reps	rest: 45s
Seated Leg Tuck	5x12 reps	rest: 45s

Biceps 12 exercises, 2 hrs 2 mins

EZ Bar Curl	5x10 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Reverse Curl	5x10 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	5x12 reps	rest: 45s
Dumbbell Alternating Preacher Curl (Hammer)	5x15 reps	rest: 45s
Barbell Preacher Curl	5x15 reps	rest: 45s
Preacher Curl Machine	5x15 reps	rest: 45s
Cable Bicep Curl	5x12 reps	rest: 45s
Barbell Curl (Close Grip)	5x12 reps	rest: 45s
Machine Inverted Row	5x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 45s

Cardio 23 exercises, 4 hrs 0 min

Dos 11 exercises, 1 hr 44 mins

Barbell Bent-Over Row	5x12 reps	rest: 45s
Barbell Curl	3x8 reps	rest: 60s
Cable Seated Row	5x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	5x12 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	5x12 reps	rest: 45s
Back Hyperextension	5x12 reps	rest: 45s
Barbell One-Arm Row	5x12 reps	rest: 45s
Chin-Up	5x5 reps	rest: 60s
Chin-Up (Close Grip)	5x5 reps	rest: 60s
Machine Inverted Row	5x10 reps	rest: 50s

Pecs 14 exercises, 2 hrs 57 mins

Barbell Bench Press	10x10 reps	rest: 45s
Dip	3x8 reps	rest: 45s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	10x10 reps	rest: 45s
Dumbbell Decline Bench Press	10x10 reps	rest: 45s
Cable Cross-Over	10x10 reps	rest: 45s
Push-Up	5x20 reps	rest: 45s
Bench Push-Up	5x20 reps	rest: 45s
Barbell Incline Bench Press	10x10 reps	rest: 45s
Machine Fly	5x12 reps	rest: 45s
Barbell Decline Bench Press	10x10 reps	rest: 45s
	5x12 reps	rest: 45s
	5x20 reps	rest: 45s

Triceps 20 exercises, 3 hrs 34 mins

EZ Bar Tricep Extension	5x10 reps	rest: 45s
EZ Bar Curl	5x10 reps	rest: 45s
Cable Reverse Curl	5x10 reps	rest: 45s
Machine Dip	5x10 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	5x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	5x12 reps	rest: 60s
Bench Dip	5x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 45s
Dumbbell Alternating Preacher Curl (Hammer)	5x15 reps	rest: 45s
Barbell Preacher Curl	5x15 reps	rest: 45s
Preacher Curl Machine	5x15 reps	rest: 45s
Cable Bicep Curl (Close Grip)	5x25 reps	rest: 45s
Cable Bicep Curl	5x12 reps	rest: 45s
Barbell Curl (Close Grip)	5x12 reps	rest: 45s
Barbell Curl	5x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x12 reps	rest: 45s
Machine Inverted Row	5x12 reps	rest: 45s
Chin-Up (Close Grip)	5x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 45s
Dumbbell Seated Tricep Press	5x12 reps	rest: 45s

_All muscles 22 exercises, 3 hrs 21 mins

_Cuisses- epaules 17 exercises, 2 hrs 49 mins

Bodyweight Squat	5x12 reps	rest: 45s
Dumbbell Squat	5x12 reps	rest: 45s
Machine Leg Press	5x12 reps	rest: 45s
Machine Leg Extension	5x12 reps	rest: 45s
Machine Seated Leg Curl	5x12 reps	rest: 45s
Barbell Upright Row	5x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 45s
Dumbbell Lateral Raise	5x12 reps	rest: 45s
	5x1 reps	rest: 45s
Kettlebell Goblet Squat	5x12 reps	rest: 45s
Kettlebell One-Arm Swing	5x12 reps	rest: 45s
	5x12 reps	rest: 45s
Cable One-Arm Reverse Fly	5x12 reps	rest: 45s
Barbell Shoulder Press	5x12 reps	rest: 45s
Glute Kickback	5x12 reps	rest: 45s
Dumbbell One-Arm Lateral Raise	5x12 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 45s

_Dos-Biceps 12 exercises, 2 hrs 0 min

Chin-Up	5x6 reps	rest: 45s
Cable Seated Row	5x12 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	5x12 reps	rest: 45s
Back Hyperextension	5x12 reps	rest: 45s
EZ Bar Curl	5x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 45s
Dumbbell Concentration Curl	5x12 reps	rest: 45s
V Bar Pull-Up	5x8 reps	rest: 45s
Machine Inverted Row	5x12 reps	rest: 45s
Cable Reverse Crossover	5x12 reps	rest: 45s
Barbell Cambered Row (Prone)	5x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 45s

_Pec- Triceps 11 exercises, 1 hr 56 mins

Dip	5x12 reps	rest: 45s
Barbell Bench Press	5x12 reps	rest: 45s
Dumbbell Incline Bench Press	7x10 reps	rest: 45s
Barbell Incline Bench Press	5x12 reps	rest: 45s
Cable Cross-Over	5x12 reps	rest: 45s
Barbell Decline Bench Press	5x12 reps	rest: 45s
Cable Rope Overhead Tricep Extension	5x12 reps	rest: 45s
Dumbbell Pullover	5x12 reps	rest: 45s
	5x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x12 reps	rest: 45s
Cable Lower Chest Raise	5x12 reps	rest: 45s