meg and bob

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

general all round fitness for two people to hit the gym and complete the routine within one hour.

This routine is to work in line with spartan training once a week and jogging once a week.

Monday
Wednesday
Thursday

Legs and lower back. 18 exercises, 1 hr 28 mins

Stationary Bike	0x0 reps	rest: 3s
Rowing	0x0 reps	rest: 3s
Dynamic Back Stretch	1x10 reps	rest: 0s
Bodyweight Wall Squat	1x10 reps	rest: 0s
Bodyweight Lunge	1x10 reps	rest: 0s
Barbell Clean Deadlift	3x8 reps	rest: 120s
Barbell Squat	3x8 reps	rest: 120s
Barbell Lunge	3x8 reps	rest: 120s
Machine Leg Extension	3x8 reps	rest: 120s
Machine Seated Leg Curl	3x8 reps	rest: 120s
Back Hyperextension	3x8 reps	rest: 120s
Quadricep Stretch	2x8 reps	rest: 15s
Bench Calf Stretch	2x1 reps	rest: 15s
Kneeling Hip Flexor	2x1 reps	rest: 15s
Seated Floor Hamstring Stretch	2x1 reps	rest: 15s
Upward Facing Dog	1x1 reps	rest: 15s
Downward Facing Puppy Dog	1x1 reps	rest: 15s
Downward Facing Dog	1x1 reps	rest: 15s

Chest, upper back 11 exercises, 1 hr 14 mins

Rowing	0x0 reps	rest: 5s
Dynamic Chest Stretch	1x10 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Decline Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Cable Upper Chest Crossover	3x8 reps	rest: 120s
Pull-Up	3x8 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 120s
Upper Back Stretch	1x1 reps	rest: 60s
Back Bend	1x1 reps	rest: 60s
Downward Facing Puppy Dog	1x1 reps	rest: 60s