harriscl

Jan 17th 2017

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1.16.17

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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

Back and Biceps 13 exercises, 3 hrs 14 mins

Shoulders and Legs 14 exercises, 3 hrs 17 mins

Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Chest and Triceps 13 exercises, 3 hrs 13 mins

Smith Machine Bench Press (Wide Grip)	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Smith Machine Incline Bench Press (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Stability Ball Wood Chop	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Back and Biceps 13 exercises, 3 hrs 13 mins

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s

Legs and Shoulders 14 exercises, 1 hr 30 mins

Barbell Glute Bridge	3x8 reps	rest: 60s
Barbell Bench Squat	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Stability Ball Wood Chop	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Chest and Triceps 11 exercises, 1 hr 10 mins

Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Cable Decline Press	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Stability Ball Wood Chop	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Seated Bench Leg Pull-In	3x8 reps	rest: 60s