Zac

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3 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

full body 0 exercises, 0 min

push 11 exercises, 1 hr 10 mins

Barbell Bench Press	4x6 reps	rest: 60s
	3x8 reps	rest: 30s
	3x8 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
	3x15 reps	rest: 60s

legs 9 exercises, 57 mins

pull 13 exercises, 1 hr 20 mins

Chin-Up	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm Row	3x8 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x8 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s
	3x8 reps	rest: 5s