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My Workout

Eric-

Mar 4th 2017

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My Workout

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday

Chest 9 exercises, 58 mins

	Machine Bench Press	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Cable Lower Chest Raise	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s

Arms & Shoulders 11 exercises, 1 hr 11 mins

	Dip	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Barbell Shrug	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s

Legs & Abs 13 exercises, 1 hr 23 mins

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s

Back 10 exercises, 1 hr 4 mins

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Incline Bench Pull	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s

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