April Meio Bam

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2 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest triceps arms 8 exercises, 44 mins

Barbell Bench Press	5x15,12,8,6,6 reps	rest: 45s
Machine Fly	4x12,10,8,6 reps	rest: 45s
Dumbbell Incline Bench Press	5x15,12,8,6,6 reps	rest: 45s
Cable Cross-Over	5x15,12,8,6,6 reps	rest: 45s
Cable Tricep Pushdown (Rope)	5x15,12,8,6,6 reps	rest: 45s
Dip	5x15,12,8,6,6 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x15,12,8,6,6 reps	rest: 45s
Dumbbell Front Raise	5x15,12,8,6,6 reps	rest: 45s

Back biceps arm abs 12 exercises, 1 hr 12 mins

Treadmill Running	0x8 reps	rest: 5s
Barbell Bent-Over Row	5x15,12,8,6,6 reps	rest: 45s
Pull-Up	10x3 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	5x15,12,8,6,6 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x15,12,8,6,6 reps	rest: 45s
Barbell Preacher Curl	5x15,12,8,6,6 reps	rest: 45s
Cable Bicep Curl (Close Grip)	5x15,12,8,6,6 reps	rest: 45s
Dumbbell Lateral Raise	5x15,12,8,6,6 reps	rest: 45s
Dumbbell Seated Arnold Press	5x15,12,8,6,6 reps	rest: 45s
Cable Lateral Raise	5x15,12,8,6,6 reps	rest: 45s
Parallel Bar Hip Raise	5x15,12,8,6,6 reps	rest: 45s
Cable Wood Chop	5x15,12,8,6,6 reps	rest: 45s

Legs arms 8 exercises, 44 mins