Studley*
Nalls13 avatar Nalls13
Sep 8th 2017
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Studley*

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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

Cardio 1  4 exercises, 32 mins
Barbell Squat exercise demonstration
Barbell Squat

5x8 reps

rest: 90s audio icon
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5x15 reps

rest: 20s
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Air Bike exercise demonstration
Air Bike

5x20 reps

rest: 20s audio icon
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5x8 reps

rest: 20s
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Upper Body 1  8 exercises, 41 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

4x3 reps

rest: 30s audio icon
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Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

4x6 reps

rest: 30s audio icon
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Chin-Up exercise demonstration
Chin-Up

4x8 reps

rest: 30s audio icon
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Reverse Crunch exercise demonstration
Reverse Crunch

4x10 reps

rest: 30s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x6 reps

rest: 20s audio icon
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Dual Cable Triceps Extension exercise demonstration
Dual Cable Triceps Extension

3x10 reps

rest: 20s audio icon
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3x12 reps

rest: 20s
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3x5 reps

rest: 60s
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Cardio 2  4 exercises, 29 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x8 reps

rest: 90s audio icon
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5x8 reps

rest: 20s
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5x10 reps

rest: 20s
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5x10 reps

rest: 20s
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Upper Body 2  10 exercises, 40 mins

2x12 reps

rest: 30s
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2x12 reps

rest: 30s
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2x8 reps

rest: 30s
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2x10 reps

rest: 30s
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4x10 reps

rest: 30s
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4x10 reps

rest: 30s
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3x12 reps

rest: 15s
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3x12 reps

rest: 15s
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3x8 reps

rest: 15s
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3x12 reps

rest: 15s
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