ABC 2X SST

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A - Chest, shoulders, triceps 7 exercises, 1 hr 22 mins

Barbell Bench Press	10x10 reps	rest: 10s
Dumbbell Incline Fly	10x10 reps	rest: 10s
Dumbbell Bench Press	10x10 reps	rest: 10s
Barbell Military Press	10x10 reps	rest: 0s
Dumbbell Lateral Raise	10x10 reps	rest: 0s
Dumbbell Front Raise	10x10 reps	rest: 10s
Barbell Tricep Extension (Supine)	10x10 reps	rest: 10s

B - Legs 11 exercises, 1 hr 55 mins

C - Back, biceps 8 exercises, 1 hr 28 mins

Dumbbell Bent-Over Row	10x10 reps	rest: 10s
T Bar Row	10x10 reps	rest: 0s
Dumbbell One-Arm Row	10x10 reps	rest: 10s
Pull-Up	10x10 reps	rest: 10s
Dumbbell Shoulder Shrug	10x10 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	10x10 reps	rest: 10s
EZ Bar Curl	10x10 reps	rest: 10s
Superman	10x10 reps	rest: 10s

A2 - Chest, shoulders, triceps 8 exercises, 1 hr 31 mins

Barbell Bench Press	10x10 reps	rest: 10s
Dumbbell Incline Fly	10x10 reps	rest: 10s
Dumbbell Bench Press	10x10 reps	rest: 10s
Elevated Push-Up	10x10 reps	rest: 10s
Barbell Military Press	10x10 reps	rest: 0s
Dumbbell Lateral Raise	10x10 reps	rest: 0s
Dumbbell Front Raise	10x10 reps	rest: 10s
Barbell Bench Press (Close Grip)	10x10 reps	rest: 10s

B2 - Legs 10 exercises, 1 hr 55 mins

C2 - Back, biceps 9 exercises, 1 hr 45 mins

Barbell Bent-Over Row	10x10 reps	rest: 10s
T Bar Row	10x10 reps	rest: 10s
Dumbbell One-Arm Row	10x10 reps	rest: 10s
Barbell Rack Pull	10x10 reps	rest: 10s
Barbell Shrug	10x10 reps	rest: 10s
Pull-Up	10x10 reps	rest: 10s
Dumbbell Bent-Over Reverse Fly	10x10 reps	rest: 10s
Dumbbell Bicep Curl	10x10 reps	rest: 10s
Superman	10x10 reps	rest: 10s