Elite - GYM 3 days / week

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Gym program for training without any medicines

Back & Biceps 7 exercises, 1 hr 1 min

Chest & Triceps 7 exercises, 1 hr 0 min

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Seated Leg Tuck	4x10 reps	rest: 60s

Shoulders & Back 7 exercises, 1 hr 1 min

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s