SCAZ AND LAZ

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2 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Triceps 6 exercises, 45 mins

Barbell Bench Press	4x8 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x5 reps	rest: 60s
Rowing	1x0 reps	rest: 10s

Back and Biceps 6 exercises, 46 mins

T Bar Row	5x5 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Curl	3x21 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Legs and Shoulders 6 exercises, 42 mins

Barbell Squat	5x5 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s