ABC 2X heavy

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rest 10 seconds.

Series until only 2-3 rep.

A - Chest, shoulders, triceps 10 exercises, 1 hr 13 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 0s
Barbell Bench Press	4x10 reps	rest: 0s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	6x10 reps	rest: 10s
Push-Up	3x10 reps	rest: 10s
Barbell Military Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	6x10 reps	rest: 0s
Dumbbell Lateral Raise	6x10 reps	rest: 10s
Barbell Tricep Extension (Supine)	10x10 reps	rest: 5s

B - Legs 10 exercises, 56 mins

C - Back, biceps 9 exercises, 1 hr 4 mins

T Bar Row	5x10 reps	rest: 0s
T Bar Row	5x10 reps	rest: 0s
T Bar Row	5x10 reps	rest: 0s
T Bar Row	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 10s
Pull-Up	10x10 reps	rest: 5s
Barbell Shrug	3x10 reps	rest: 5s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 5s
EZ Bar Curl	10x10 reps	rest: 5s

A2 - Chest, shoulders, triceps 9 exercises, 1 hr 11 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 0s
Dumbbell Fly	5x10 reps	rest: 10s
Barbell Military Press	3x10 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	10x10 reps	rest: 0s
Dumbbell Lateral Raise	10x10 reps	rest: 5s
Barbell Tricep Extension (Supine)	10x10 reps	rest: 10s

B2 - Legs 10 exercises, 1 hr 2 mins

C2 - Back, biceps 7 exercises, 1 hr 1 min

T Bar Row	10x10 reps	rest: 0s
T Bar Row	10x10 reps	rest: 30s
Dumbbell One-Arm Row	5x10 reps	rest: 5s
Pull-Up	10x10 reps	rest: 5s
Dumbbell Shoulder Shrug	3x10 reps	rest: 5s
Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 5s
EZ Bar Curl	10x10 reps	rest: 5s