joe.sobus

Feb 1st 2017

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back to basics

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

cover model workout 8 exercises, 51 mins

Dumbbell Squat	3x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 30s
Chin-Up	3x15 reps	rest: 30s
Stability Ball Hamstring Curl to Bridge	3x15 reps	rest: 30s
Push-Up	3x15 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 30s
Superman	3x15 reps	rest: 30s
Crunch	3x15 reps	rest: 30s

phase 2 core 19 exercises, 1 hr 34 mins

Barbell Incline Bench Press	3x10 reps	rest: 0s
Barbell Bench Press	3x10 reps	rest: 0s
Weighted Tricep Dip	3x10 reps	rest: 90s
	1x0 reps	rest: 1s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 0s
Machine Seated Row	3x10 reps	rest: 120s
	1x1 reps	rest: 1s
Dumbbell Shoulder Press	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 120s
	1x1 reps	rest: 1s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 0s
Cable Bicep Curl	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x10 reps	rest: 120s
	1x1 reps	rest: 1s
Dumbbell Tricep Extension	3x10 reps	rest: 0s
Barbell Tricep Extension	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 120s

stage 3 core 5 exercises, 49 mins

vero core workout 8 exercises, 41 mins

Dumbbell Squat	3x10 reps	rest: 30s
Machine Seated Row	3x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Single-Leg Glute Bridge	3x10 reps	rest: 30s
Push-Up	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Superman	3x10 reps	rest: 30s
Crunch	3x10 reps	rest: 30s

Integrity workout 7 exercises, 37 mins

Push-Up	3x2 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Crunch	3x15 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 30s

phase 2 integrity workout 6 exercises, 38 mins

stage 3 integrity 7 exercises, 42 mins

Dumbbell Seated Arnold Press	2x15 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 60s
Machine Deltoid Raise	2x15 reps	rest: 60s
Dumbbell Arnold Press	2x15 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	2x15 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	2x15 reps	rest: 60s
Dumbbell Tricep Kickback	2x15 reps	rest: 60s

vero integrity workout 7 exercises, 40 mins

Push-Up	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Lunge	3x12 reps	rest: 30s
Dumbbell One-Arm Row	3x12 reps	rest: 30s
Crunch	3x12 reps	rest: 30s