Bradknowlton18

Jul 31st 2017

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6 Day summer routine

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bicep/back 14 exercises, 1 hr 54 mins

Barbell Deadlift	5x10 reps	rest: 120s
Dumbbell Incline Curl	3x10 reps	rest: 90s
Dumbbell Seated Front Raise (Hammer)	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 90s
Machine Seated Row	3x10 reps	rest: 60s
Cable Reverse Crossover	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 90s
Machine Ab Crunch	3x20 reps	rest: 30s
Reverse Crunch	3x15 reps	rest: 45s
Bench Weighted Decline Crunch	3x15 reps	rest: 45s
Hanging Leg Raise	3x10 reps	rest: 60s

Shoulder/forearm 12 exercises, 1 hr 30 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 75s
Smith Machine Shoulder Press	3x10 reps	rest: 75s
Barbell Reverse Curl	3x10 reps	rest: 75s
Dumbbell Lateral Raise	3x10 reps	rest: 75s
Dumbbell Seated Front Raise	3x10 reps	rest: 75s
Smith Machine Shrug	3x10 reps	rest: 75s
Machine Shoulder Press	3x10 reps	rest: 75s
Cable Upright Row	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 75s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 75s

Legs 9 exercises, 1 hr 30 mins

Chest/abs 11 exercises, 1 hr 31 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Treadmill Running	0x8 reps	rest: 20s

Arms 13 exercises, 1 hr 34 mins

Barbell Curl	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Treadmill Running	0x8 reps	rest: 10s

Chest/tricep 11 exercises, 1 hr 41 mins

Barbell Bench Press	6x10 reps	rest: 120s
Machine Incline Chest Press	3x10 reps	rest: 75s
Leverage Decline Chest Press	3x10 reps	rest: 75s
Cable Cross-Over	3x10 reps	rest: 75s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 75s
Cable High Pulley Tricep Extension	3x10 reps	rest: 75s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 75s
Dumbbell Fly	3x10 reps	rest: 75s
Dumbbell Bench Press	3x10 reps	rest: 75s
Dumbbell Seated Tricep Press	3x10 reps	rest: 75s
Treadmill Running	0x8 reps	rest: 10s