gillyfitty

Feb 19th 2017

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Concentrated Muscle Interaction

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Isolated Muscle workouts. Focusing on muscle Motion Such as the "Stretch and Flex" movements of the
muscle .

Chest (Upper, Mid, &Lower) 13 exercises, 1 hr 52 mins

Barbell Bench Press	3x15 reps	rest: 60s
Barbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Leverage Incline Chest Press	3x15 reps	rest: 60s
Machine Bench Press	3x15 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x15 reps	rest: 60s
Dumbbell Decline Press	3x15 reps	rest: 60s
Leverage Decline Chest Press	3x15 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s

Back(Upper, Mid, and Lower) 11 exercises, 1 hr 30 mins

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable V Bar Pulldown	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Machine Seated Row	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Leverage Machine High Row	3x15 reps	rest: 60s
Barbell Deadlift	3x15 reps	rest: 60s

Arms(Tri's , Bi's and Forearms) 18 exercises, 2 hrs 27 mins

Dumbbell Bicep Curl	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s
Dumbbell Alternating Kickback	3x15 reps	rest: 60s
Cable High Pulley Tricep Extension	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x15 reps	rest: 60s
Dumbbell Preacher Curl	3x15 reps	rest: 60s
Preacher Curl Machine	3x15 reps	rest: 60s
Cable Reverse Curl	3x15 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x15 reps	rest: 60s
Cable Wrist Curl (Reverse Grip)	3x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s

Legs(Quads,Hamstrings, Abductors, Adductors, Glutes, Calves) 12 exercises, 1 hr 35 mins

Shoulder's (Upper, Mid, and Lower)[Delts&Traps] 10 exercises, 1 hr 22 mins

Dumbbell Front Raise	3x15 reps	rest: 60s
Dumbbell Alternating Front Raise	3x15 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Barbell Shoulder Press	3x15 reps	rest: 60s
Machine Deltoid Raise	3x15 reps	rest: 60s
Cable Lateral Raise	3x15 reps	rest: 60s
Cable Rope Deltoid Row	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s