constantiatodman

Sep 5th 2017

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Go Hard R 15:13

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back 11 exercises, 1 hr 13 mins

Walking	1x0 reps	rest: 25s
Chin-Up	3x8 reps	rest: 25s
Cable V-Bar Row	3x8 reps	rest: 25s
Cable Standing Row	3x8 reps	rest: 25s
Barbell Bent-Over Row	3x8 reps	rest: 25s
Machine Inverted Row	3x8 reps	rest: 25s
Barbell Seated Good Morning	3x8 reps	rest: 25s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 25s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 25s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 25s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 25s

Back 2 7 exercises, 34 mins

Machine Leg Press	3x8 reps	rest: 25s
Dumbbell Lunge	3x8 reps	rest: 25s
Smith Machine Squat	3x8 reps	rest: 25s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 25s
Cable Seated Row	3x8 reps	rest: 25s
Cable V Bar Pulldown	3x8 reps	rest: 25s
Chin-Up (Close Grip)	3x8 reps	rest: 25s

Chest and Shoulders 10 exercises, 47 mins

Machine Fly	3x8 reps	rest: 25s
Cable Cross-Over	3x8 reps	rest: 25s
Push-Up	3x8 reps	rest: 25s
Cable Lower Chest Raise	3x8 reps	rest: 25s
Dumbbell Deep Push-Up	3x8 reps	rest: 25s
Dumbbell Pullover	3x8 reps	rest: 25s
Cable Lateral Raise	3x8 reps	rest: 25s
Cable Seated Shoulder Press	3x8 reps	rest: 25s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 25s
Cable Rear Lateral Raise	3x8 reps	rest: 25s

Chest, Biceps, Triceps 12 exercises, 58 mins

Single-Leg Push-Up	3x8 reps	rest: 25s
Barbell Bench Press	3x8 reps	rest: 25s
Barbell One-Arm Floor Press	3x8 reps	rest: 25s
Barbell Front Raise Pullover	3x8 reps	rest: 25s
Bench Push-Up	3x8 reps	rest: 25s
Cable Mid Chest Crossover	3x8 reps	rest: 25s
Barbell Concentration Curl	3x8 reps	rest: 25s
Barbell One-Arm Bicep Curl	3x8 reps	rest: 25s
Cable Pulldown Bicep Curl	3x8 reps	rest: 25s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 25s
Cable Tricep Kickback (Reverse Grip)	3x8 reps	rest: 25s
Cable One-Arm Tricep Extension	3x8 reps	rest: 25s

Legs 8 exercises, 1 hr 0 min

Treadmill Running	1x0 reps	rest: 25s
Machine Leg Press	3x8 reps	rest: 25s
Dumbbell Squat	3x8 reps	rest: 25s
Dumbbell Reverse Lunge	3x8 reps	rest: 25s
Barbell Front Squat	3x8 reps	rest: 25s
Barbell One-Arm Side Deadlift	3x8 reps	rest: 25s
Hanging Leg Raise	3x8 reps	rest: 25s
V-Up	3x8 reps	rest: 25s

Legs & Back 11 exercises, 53 mins

Legs 2 6 exercises, 31 mins

Smith Machine Squat	3x8 reps	rest: 25s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 25s
Barbell Front Squat	3x8 reps	rest: 25s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 25s
Barbell Snatch Deadlift	3x8 reps	rest: 25s
Machine Single-Leg Press	3x8 reps	rest: 25s

Shoulders 10 exercises, 1 hr 20 mins

Walking	1x0 reps	rest: 25s
Smith Machine Shoulder Press	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 45s
Barbell Clean and Jerk	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 45s
Cable One-Arm Lateral Raise	3x8 reps	rest: 45s
Cable Wood Chop	3x8 reps	rest: 45s
Hanging Leg Raise	3x8 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 45s

Shoulders & Triceps/Biceps 18 exercises, 1 hr 49 mins

Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 25s
Dumbbell Bent-Over Raise	3x8 reps	rest: 25s
Dumbbell Cuban Press	3x8 reps	rest: 25s
Barbell Bradford Rocky Press	3x8 reps	rest: 25s
Barbell Seated Front Raise	3x8 reps	rest: 25s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 25s
Barbell Tricep Press (Supine)	3x8 reps	rest: 25s
Barbell Overhead Tricep Extension	3x8 reps	rest: 25s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 25s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 25s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 25s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 25s
Dumbbell Bicep Curl	3x8 reps	rest: 25s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 25s
Dumbbell Concentration Curl	3x8 reps	rest: 25s
Dumbbell High Curl	3x8 reps	rest: 25s
Dumbbell Bicep Curl (Supine)	3x8 reps	rest: 25s
Elliptical Training	1x0 reps	rest: 25s

Shoulders 2 11 exercises, 53 mins

Cable Front Raise	3x8 reps	rest: 25s
Cable One-Arm Reverse Fly	3x8 reps	rest: 25s
Cable Deltoid Raise	3x8 reps	rest: 25s
Barbell Push Press Behind the Neck	3x8 reps	rest: 25s
Dumbbell Alternating Press (Palms In)	3x8 reps	rest: 25s
Cable Rope Hammer Curl	3x8 reps	rest: 25s
Cable One-Arm High Curl	3x8 reps	rest: 25s
Cable Tricep Kickback (Reverse Grip)	3x8 reps	rest: 25s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 25s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 25s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 25s