ecaldwe1

Aug 5th 2017

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1: Push, standard
Day 2: Pull
Day 3: Push, flies
Day 4: Legs

Abs during rest period and 15 mins of Cardio after routine

Abs - Front 7 exercises, 43 mins

Abs - Side 7 exercises, 56 mins

Dumbbell Side Bend	4x20 reps	rest: 0s
Stability Ball Oblique Curl	4x20 reps	rest: 0s
Stability Ball Roman Twist	4x20 reps	rest: 0s
Weighted Trunk Rotation	4x20 reps	rest: 0s
Cable Pallof Press with Rotation	4x20 reps	rest: 0s
Oblique Crunch	4x20 reps	rest: 0s
Cable Wood Chop	4x20 reps	rest: 0s

Cardio 5 exercises, 2 hrs 37 mins

Day 1 - Ah, Push It 15 exercises, 1 hr 27 mins

Barbell Military Press	4x12 reps	rest: 0s
Barbell Bench Press	4x12 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 0s
Barbell Incline Bench Press	4x12 reps	rest: 0s
Barbell Decline Bench Press	4x12 reps	rest: 0s
Dumbbell Pullover	4x12 reps	rest: 0s
Dumbbell Bench Press	4x12 reps	rest: 0s
Dumbbell Shoulder Shrug	4x12 reps	rest: 0s
Dumbbell Press (Close Grip)	4x12 reps	rest: 0s
Dumbbell Incline Bench Press	4x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 0s
Dumbbell Seated Tricep Press	4x12 reps	rest: 0s
Leverage Shoulder Press	4x12 reps	rest: 0s
Leverage Incline Chest Press	4x12 reps	rest: 0s
Machine Shoulder Press	4x12 reps	rest: 0s

Day 2 - Pull It 16 exercises, 1 hr 33 mins

Barbell Bent-Over Row	4x12 reps	rest: 0s
Barbell Deadlift	4x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 0s
Back Hyperextension	4x20 reps	rest: 0s
Dumbbell Incline Curl	4x12 reps	rest: 0s
Dumbbell One-Arm Row	4x12 reps	rest: 0s
Barbell Preacher Curl	4x12 reps	rest: 0s
Cable Dual Overhead Curl	4x12 reps	rest: 0s
Barbell Curl	4x12 reps	rest: 0s
Barbell Reverse Curl	4x12 reps	rest: 0s
Leverage Machine Iso Row	4x12 reps	rest: 0s
Machine Iso Lateral High Row	4x12 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 0s
Cable V Bar Pulldown	4x12 reps	rest: 0s
Cable Seated Row	4x12 reps	rest: 0s

Day 3 - Push It Real Good 15 exercises, 1 hr 25 mins

Dumbbell Lateral Raise	4x12 reps	rest: 0s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 0s
Dumbbell Fly	4x12 reps	rest: 0s
Dumbbell Incline Fly	4x12 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 0s
Barbell Tricep Extension	4x12 reps	rest: 0s
Barbell Upright Row	4x12 reps	rest: 0s
Weight Plate Front Raise	4x12 reps	rest: 0s
Cable Cross-Over	4x12 reps	rest: 0s
Cable Mid Chest Crossover	4x12 reps	rest: 0s
Cable Lower Chest Raise	4x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 0s
Cable Internal Rotation	4x12 reps	rest: 0s
Cable External Rotation	4x12 reps	rest: 0s
Machine Fly	4x12 reps	rest: 0s

Day 4 - Legs 16 exercises, 1 hr 19 mins