dutchy's feb 2016

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 7 exercises, 45 mins

Shoulders, traps, abs 8 exercises, 48 mins

Machine Ab Crunch	3x8 reps	rest: 60s
Leg Swing	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Band Lateral Raise	3x8 reps	rest: 60s
Band Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shrug (Stability Ball)	3x8 reps	rest: 60s
Band Upright Row	3x8 reps	rest: 60s

Back and biceps 9 exercises, 1 hr 3 mins

Back Hyperextension	3x8 reps	rest: 60s
Pull-Up	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x8 reps	rest: 60s
Cable Seated Row	5x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Concentration Curl	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s

Chest, triceps, calfs abs 12 exercises, 1 hr 16 mins

Machine Ab Crunch	3x8 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s