Taylor's Power and Strength w/ Push-up + Sit-up Improvment

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Weight Days: Perform sets to failure or 6 sets x 8 reps

Weighted Abs:
Decline Weighted (plates behind head)
Weighted leg lifts
Toe Touch Crunches
Superman Back Bows
Barbell Side bends

Endurance Abs:
Full leg lifts (knees to chest)
Oblique Abs (elbows to knees)
V-Ups
Hip Raise/kip
Plank
Side Planks

Chest/Back/Abs 7 exercises, 1 hr 22 mins

Dumbbell Bench Press	6x8 reps	rest: 60s
Dumbbell Incline Bench Press	6x8 reps	rest: 60s
Dumbbell Fly	6x8 reps	rest: 60s
Kettlebell Alternating Floor Press	6x8 reps	rest: 60s
Barbell Bent-Over Row	6x8 reps	rest: 60s
Back Hyperextension	6x8 reps	rest: 60s
Pull-Up	6x8 reps	rest: 60s

Push-Up/Sit-Up Improvement 4 exercises, 23 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Shoulder/Arms 9 exercises, 1 hr 46 mins

Dumbbell One-Arm Lateral Raise	6x8 reps	rest: 60s
Barbell Front Raise	6x8 reps	rest: 60s
Barbell High Front Raise	6x8 reps	rest: 60s
Barbell Curl	6x8 reps	rest: 60s
Dumbbell Incline Curl	6x8 reps	rest: 60s
Barbell Reverse Curl	6x8 reps	rest: 60s
Barbell Reverse Grip Tricep Extension	6x8 reps	rest: 60s
Barbell Tricep Extension	6x8 reps	rest: 60s
Barbell Overhead Tricep Extension	6x8 reps	rest: 60s

Push-Up/Sit-Up Improvement 4 exercises, 23 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s

Legs/Abs 5 exercises, 30 mins

Kettlebell Goblet Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Bodyweight Rear Lunge	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s

Back + Cables 8 exercises, 1 hr 28 mins

	6x8 reps	rest: 60s
Back Hyperextension	6x8 reps	rest: 60s
Dumbbell Shoulder Shrug	6x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	6x8 reps	rest: 60s
Machine Lat Pulldown	6x8 reps	rest: 60s
Cable Seated Row	6x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	6x8 reps	rest: 60s
Cable Tricep Kickback	6x8 reps	rest: 60s