Pusherman8

Apr 2nd 2017

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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

For Bulking and cutting at the same time.

Chest, Back and Abs 21 exercises, 4 hrs 0 min

Elliptical Training	4x10 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Leverage Chest Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Machine Reverse T Bar Row	4x10 reps	rest: 60s
Cable Upper Row	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s

Shoulders, Tri's, Bi's, Forearms and Abs 19 exercises, 3 hrs 40 mins

Elliptical Training	1x0 reps	rest: 60s
Preacher Curl Machine	4x10 reps	rest: 60s
Barbell Reverse Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Dumbbell Bicep Curl	4x10 reps	rest: 60s
Cable Standing Curl	4x10 reps	rest: 60s
Cable Dual Overhead Curl	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
EZ Bar Decline Tricep Extension	4x10 reps	rest: 60s
Machine Dip	4x10 reps	rest: 60s
Machine Tricep Extension	4x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s

Legs and Shoulders 21 exercises, 3 hrs 56 mins

Elliptical Training	1x0 reps	rest: 60s
Decline Crunch	4x20 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Barbell Hip Thrust	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Cable Deltoid Raise	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Hack Squat (Reverse Position)	4x10 reps	rest: 60s

Chest, Back and Abs 17 exercises, 3 hrs 27 mins

Smith Machine Bench Press	4x10 reps	rest: 60s
Smith Machine Decline Bench Press	4x10 reps	rest: 60s
Smith Machine Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	6x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Treadmill Running	4x10 reps	rest: 60s

Shoulders, Tri's, Bi's, Forearms and Abs 8 exercises, 2 hrs 4 mins

Elliptical Training	0x0 reps	rest: 60s
Preacher Curl Machine	4x10 reps	rest: 60s
Cable Standing Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Dumbbell Tricep Kickback	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s

Legs and Abs 18 exercises, 3 hrs 30 mins

Machine Leg Extension	4x8 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Decline Crunch	4x25 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Barbell Hip Thrust	4x10 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Barbell Alternating Press	4x10 reps	rest: 60s
Barbell Front Raise	4x10 reps	rest: 60s
Elliptical Training	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s