Power Lifting and Accessory Work

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Squats/Legs 7 exercises, 33 mins

Barbell Squat	5x5 reps	rest: 0s
Barbell Front Squat	3x6 reps	rest: 4s
Machine Leg Press	3x12 reps	rest: 2s
Machine Leg Extension	3x24 reps	rest: 1s
Barbell Romanian Deadlift From Deficit	3x6 reps	rest: 4s
Machine Leg Curl (Prone)	3x12 reps	rest: 2s
Back Hyperextension	3x24 reps	rest: 1s

Bench/Chest & Shouders 10 exercises, 49 mins

Barbell Bench Press	5x5 reps	rest: 0s
Barbell Military Press	5x5 reps	rest: 0s
Dumbbell Incline Bench Press	3x6 reps	rest: 4s
Dumbbell Incline Bench Press	3x12 reps	rest: 2s
Dumbbell Incline Bench Press	3x24 reps	rest: 1s
Dip	3x8 reps	rest: 0s
Cable Cross-Over	3x20 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 4s
Dumbbell Shoulder Raise	3x12 reps	rest: 1s
Dumbbell Lateral Raise	3x24 reps	rest: 2s

Cardio/Rest 0 exercises, 0 min

Deadlifts/Back 7 exercises, 35 mins

Barbell Deadlift	5x5 reps	rest: 0s
Pull-Up	3x6 reps	rest: 0s
Barbell Bent-Over Row	3x12 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x24 reps	rest: 0s
Cable Seated Row	3x6 reps	rest: 0s
Cable Grip Lat Pulldown (Narrow Grip)	3x12 reps	rest: 0s
Dumbbell One-Arm Row	3x24 reps	rest: 0s

Cardio/Rest 0 exercises, 0 min

Arms 8 exercises, 50 mins

Cable Tricep Pushdown (Rope)	10x10 reps	rest: 0s
Cable Bicep Curl	10x10 reps	rest: 0s
EZ Bar Tricep Extension (Close Grip)	3x6 reps	rest: 4s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 2s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 1s
Dumbbell Concentration Curl	3x6 reps	rest: 4s
Barbell Curl	3x12 reps	rest: 2s
Cable One-Arm Bicep Curl	3x24 reps	rest: 1s