akmomrak

Sep 1st 2015

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest 1 7 exercises, 1 hr 0 min

Chest 2 7 exercises, 1 hr 10 mins

Dumbbell Bench Press	5x14.12.10.8.6 reps	rest: 90s
Dumbbell Incline Bench Press	4x12.10.8.6 reps	rest: 90s
Dumbbell Incline Fly	4x12 reps	rest: 90s
Dumbbell Pullover	4x10 reps	rest: 90s
Elevated Push-Up	3x20 reps	rest: 90s
Rotational Crunch	4x25 reps	rest: 0s
V-Up	4x25 reps	rest: 60s

back 1 7 exercises, 1 hr 14 mins

Pull-Up	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 90s
Cable Seated Row	4x12 reps	rest: 90s
Cable Reverse Crossover	4x12 reps	rest: 90s
Crunch	3x25 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s

back 2 7 exercises, 1 hr 10 mins

shoulders 1 7 exercises, 1 hr 13 mins

Barbell Military Press	4x12 reps	rest: 90s
Dumbbell Shoulder Press	4x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Dumbbell Alternating Front Raise	4x12 reps	rest: 90s
Barbell Shrug	4x12 reps	rest: 90s
Parallel Bar Leg Raise	3x25 reps	rest: 0s
Parallel Bar Hip Raise	3x25 reps	rest: 60s

Shoulders 2 7 exercises, 1 hr 12 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 90s
Dumbbell Seated Arnold Press	4x12 reps	rest: 90s
Cable Deltoid Raise	4x12 reps	rest: 90s
Barbell Upright Row	4x12 reps	rest: 90s
Dumbbell Shoulder Shrug	4x12 reps	rest: 90s
Alternating Heel Touch	3x25 reps	rest: 0s
Leg Raise	3x25 reps	rest: 60s

Legs 1 7 exercises, 1 hr 9 mins

Legs 2 7 exercises, 1 hr 11 mins

Barbell Deadlift	4x8 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Machine Single-Leg Curl	4x12 reps	rest: 90s
Machine Single-Leg Extension	4x12 reps	rest: 90s
Calf Press On Leg Press	4x12 reps	rest: 90s
Cross Body Crunch	3x25 reps	rest: 0s
Leg Raise	3x25 reps	rest: 60s

Arms 1 8 exercises, 1 hr 4 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Oblique Crunch	3x25 reps	rest: 0s
Reverse Crunch	3x25 reps	rest: 60s

Arms 2 7 exercises, 1 hr 4 mins

	3x21 reps	rest: 90s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s
Cable Side Bend	3x25 reps	rest: 60s