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Contrast training

Trav_80

Jul 12th 2017

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Contrast training

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 3
Day 4
Day 2

Chest Contrast 7 exercises, 1 hr 12 mins

	Barbell Bench Press	4x3,2,2,1 reps	rest: 30s
	Medicine Ball Chest Throw (Supine)	4x4,4,3,2 reps	rest: 120s
	Barbell Incline Bench Press	4x3,3,2,1 reps	rest: 30s
	Dumbbell Incline Bench Press	4x4,4,4,3 reps	rest: 120s
	Barbell Bent-Over Row	4x3,3,3,2 reps	rest: 30s
	T Bar Row	4x4,4,4,3 reps	rest: 120s
	Running	0x8 reps	rest: 30s

Leg Day 7 exercises, 1 hr 20 mins

	Barbell Squat	7x5,5,5,3,3,2,1 reps	rest: 30s
	Barbell Speed Squat	7x5,5,5,4,4,4,3 reps	rest: 90s
	Machine Leg Press	5x12,10,8,6 reps	rest: 30s
	Hack Squat	5x5,5,5,5,5 reps	rest: 90s
	Machine Leg Curl (Prone)	5x5 reps	rest: 30s
	Machine Leg Curl (Prone)	5x5 reps	rest: 90s
	Running	0x8 reps	rest: 30s

Deadlift 7 exercises, 1 hr 33 mins

	Barbell Deadlift	8x5,5,5,3,3,3,2,1 reps	rest: 30s
	Kettlebell Dead Clean	8x5,5,5,3,3,3,2,1 reps	rest: 90s
	Barbell Curl	8x5,5,5,3,3,3,2,1 reps	rest: 30s
	Dumbbell Alternating Bicep Curl	8x5,5,5,3,3,3,2,1 reps	rest: 90s
	Barbell Lunge	8x5,5,5,3,3,3,2,1 reps	rest: 30s
	Box Jump Multiple Response	8x5,5,5,3,3,3,2,1 reps	rest: 90s
	Running	0x8 reps	rest: 30s

Lactic Day 6 exercises, 49 mins

	Barbell Bench Press	3x8 reps	rest: 90s
	Push-Up	3x8 reps	rest: 90s
	Dumbbell Bench Press	3x8 reps	rest: 90s
	Barbell Front Squat	3x8 reps	rest: 90s
	Dumbbell Lunge	3x8 reps	rest: 90s
	Machine Leg Press	3x8 reps	rest: 90s

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