Summer Strength and Conditioning

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 12 exercises, 2 hrs 8 mins

Barbell Bench Press	4x20 reps	rest: 60s
Weighted Side Bend	4x12 reps	rest: 60s
Leverage Incline Chest Press	4x20 reps	rest: 60s
Air Bike	4x25 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x20 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Push-Up	4x30 reps	rest: 60s
Dumbbell Incline Bench Press	4x20 reps	rest: 60s

Biceps and Abs 12 exercises, 1 hr 53 mins

Dumbbell Bicep Curl	4x12 reps	rest: 60s
Air Bike	4x25 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x15 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s
Cable Rope Hammer Curl	4x20 reps	rest: 60s
Weighted Side Bend	4x15 reps	rest: 60s
Seated Leg Tuck	4x20 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Push-Up	3x20 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Legs 9 exercises, 1 hr 29 mins

Triceps and Abs 11 exercises, 1 hr 45 mins

Cable Tricep Pushdown (V-Bar)	4x20 reps	rest: 60s
Weighted Side Bend	4x15 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x20 reps	rest: 60s
Air Bike	4x25 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 60s
Seated Leg Tuck	4x20 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Push-Up	3x25 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s

Shoulders and Back 12 exercises, 1 hr 49 mins

Machine Seated Row	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Machine Inverted Row	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Barbell Rear Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Push-Up	3x25 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s