DTP Xtreme

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

DTP stepped up a level. Kris Gethin has created a follow-up to his DTP and other exercise trainers. This will separate the men from the boys: tears will flow and gains will be made!

Legs 8 exercises, 55 mins

Machine Leg Press	1x50 reps	rest: 60s
Machine Leg Press	1x40 reps	rest: 60s
Machine Leg Press	1x30 reps	rest: 60s
Machine Leg Press	1x20 reps	rest: 60s
Machine Leg Press	1x10 reps	rest: 60s
Machine Leg Extension	3x15,15 reps	rest: 90s
Hack Squat	3x25 reps	rest: 90s
Barbell Bench Squat	3x15 reps	rest: 90s

Chest 9 exercises, 52 mins

Cable Decline Press	1x35 reps	rest: 60s
Cable Decline Press	1x30 reps	rest: 60s
Cable Decline Press	1x25 reps	rest: 60s
Cable Decline Press	1x20 reps	rest: 60s
Cable Decline Press	1x15 reps	rest: 60s
Cable Decline Press	1x10 reps	rest: 60s
Machine Fly	3x15,15 reps	rest: 90s
Dumbbell Fly	3x12 reps	rest: 90s
Dumbbell Bench Press	3x15 reps	rest: 90s

Back 9 exercises, 50 mins

T Bar Row	1x35 reps	rest: 60s
T Bar Row	1x30 reps	rest: 60s
T Bar Row	1x25 reps	rest: 60s
T Bar Row	1x20 reps	rest: 60s
T Bar Row	1x15 reps	rest: 60s
T Bar Row	1x10 reps	rest: 60s
Cable Seated Row	3x15,15 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dumbbell Bent-Over Row	3x15 reps	rest: 90s

Shoulders 8 exercises, 52 mins

Dumbbell Seated Side Lateral Raise	1x50 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	1x40 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	1x30 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	1x20 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	1x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x20,20 reps	rest: 90s
Cable Upright Row	3x20 reps	rest: 90s
Weight Plate Front Raise	3x20 reps	rest: 90s

Calves & Abs 9 exercises, 1 hr 10 mins

Barbell Standing Calf Raise	4x20 reps	rest: 5s
Bodyweight Calf Raise	4x35 reps	rest: 5s
Barbell Standing Calf Raise	4x15 reps	rest: 5s
Bodyweight Calf Raise	4x20 reps	rest: 90s
Hanging Leg Raise	4x10 reps	rest: 5s
Hanging Knee Raise	4x15 reps	rest: 5s
Leg Raise	4x20 reps	rest: 5s
Leg Pull-In	4x25 reps	rest: 5s
Plank	4x8 reps	rest: 120s

Arms 16 exercises, 1 hr 27 mins

Barbell Curl	1x50 reps	rest: 5s
Barbell Tricep Extension	1x50 reps	rest: 60s
Barbell Curl	1x40 reps	rest: 5s
Barbell Tricep Extension	1x40 reps	rest: 60s
Barbell Curl	1x30 reps	rest: 5s
Barbell Tricep Extension	1x30 reps	rest: 60s
Barbell Curl	1x20 reps	rest: 5s
Barbell Tricep Extension	1x20 reps	rest: 60s
Barbell Curl	1x10 reps	rest: 5s
Barbell Tricep Extension	1x10 reps	rest: 60s
Barbell Spider Curl	3x15,15 reps	rest: 5s
Dumbbell Incline Tricep Extension	3x15,15 reps	rest: 90s
Cable Drag Curl	3x15 reps	rest: 5s
Cable Shoulder Extension	3x15 reps	rest: 90s
Dumbbell Bicep Curl	3x20 reps	rest: 5s
Barbell Bench Press (Close Grip)	3x20 reps	rest: 90s