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Savio muscle build 3 GVT

Saviojoep

May 10th 2015

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Savio muscle build 3 GVT

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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

leg and calves 7 exercises, 1 hr 31 mins

		1x1 reps	rest: 1s
	Machine Leg Press	10x10 reps	rest: 60s
	Machine Leg Extension	5x15 reps	rest: 90s
	Machine Leg Curl (Prone)	5x15 reps	rest: 90s
	Machine Calf Raise	10x10 reps	rest: 90s
		1x1 reps	rest: 1s
	Walking	3x8 reps	rest: 15s

chest and abs 7 exercises, 1 hr 20 mins

		1x1 reps	rest: 1s
	Machine Bench Press	10x10 reps	rest: 60s
	Machine Fly	5x10 reps	rest: 90s
	Dip	5x10 reps	rest: 90s
	Crunch	10x10 reps	rest: 60s
		1x1 reps	rest: 1s
	Walking	3x8 reps	rest: 15s

back 6 exercises, 58 mins

		1x1 reps	rest: 1s
	Chin-Up	10x10 reps	rest: 60s
	Machine Back Extension	2x5 reps	rest: 60s
	Smith Machine Shrug	5x20 reps	rest: 60s
		1x1 reps	rest: 1s
	Walking	3x8 reps	rest: 15s

shoulder 7 exercises, 1 hr 1 min

		1x1 reps	rest: 1s
	Dumbbell Seated Shoulder Press	5x10 reps	rest: 1s
	Dumbbell Seated Arnold Press	5x10 reps	rest: 60s
	Machine Deltoid Raise	5x15 reps	rest: 60s
	Barbell Upright Row	5x15 reps	rest: 60s
		1x1 reps	rest: 1s
	Indoor Cycling	3x8 reps	rest: 15s

arms 6 exercises, 1 hr 2 mins

		1x1 reps	rest: 1s
	Barbell Curl	5x10 reps	rest: 60s
	EZ Bar Curl	5x10 reps	rest: 60s
	Smith Machine Bench Press (Close Grip)	10x10 reps	rest: 60s
		1x1 reps	rest: 1s
	Indoor Cycling	3x8 reps	rest: 15s

cardio 0 exercises, 0 min

cardio 0 exercises, 0 min

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