EdwardLewis

Sep 24th 2017

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Thurston Workout 1

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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

Chest/Back/Biceps 9 exercises, 54 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Machine Lat Pulldown	3x10 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 45s
Cable Cross-Over	3x15 reps	rest: 0s
Cable Reverse Crossover	3x15 reps	rest: 45s
Dumbbell Bicep Curl	3x10 reps	rest: 45s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 45s
Dumbbell One-Arm Incline Curl	3x10 reps	rest: 45s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 8 exercises, 55 mins

Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Standing Curl	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 14 mins

Sit-Up	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Hanging Knee Raise	4x12 reps	rest: 45s
	4x12 reps	rest: 45s
Air Bike	3x12 reps	rest: 45s
Plank	2x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Shoulders/Legs/Triceps 9 exercises, 35 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Kettlebell Goblet Squat	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 0s
Bench Dip	3x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	2x0 reps	rest: 45s
Plank	3x12 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 10 exercises, 1 hr 10 mins

Machine Tricep Extension	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Chest/Back/Biceps 9 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Machine Lat Pulldown	3x10 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 45s
Cable Cross-Over	3x15 reps	rest: 0s
Cable Reverse Crossover	3x15 reps	rest: 45s
Dumbbell Bicep Curl	3x20 reps	rest: 45s
Dumbbell Alternating Incline Curl	3x20 reps	rest: 45s
Dumbbell One-Arm Incline Curl	3x20 reps	rest: 45s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 8 exercises, 1 hr 14 mins

Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 60s
Barbell Curl	3x20 reps	rest: 60s
Cable Shoulder Extension	3x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x20 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x20 reps	rest: 60s
Cable Standing Curl	3x20 reps	rest: 60s
Bench Dip	3x20 reps	rest: 60s
Preacher Curl Machine	3x20 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Shoulders/Legs/Triceps 9 exercises, 42 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Kettlebell Goblet Squat	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 0s
Bench Dip	3x20 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x20 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 0s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 10 exercises, 1 hr 23 mins

Machine Tricep Extension	3x20 reps	rest: 60s
Dumbbell Incline Curl	3x20 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x20 reps	rest: 0s
EZ Bar Curl	3x20 reps	rest: 60s
Barbell Curl	3x20 reps	rest: 60s
Cable Incline Tricep Extension	3x20 reps	rest: 0s
Dumbbell Incline Curl	3x20 reps	rest: 60s
Cable Shoulder Extension	3x20 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x20 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x20 reps	rest: 0s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Chest/Back/Biceps 9 exercises, 1 hr 1 min

Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Machine Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Reverse Crossover	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x15 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x15 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 8 exercises, 53 mins

Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 0s
Barbell Curl	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 0s
Cable Standing Curl	3x15 reps	rest: 60s
Bench Dip	3x15 reps	rest: 0s
Dumbbell Alternating Incline Curl	3x15 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Shoulders/Legs/Triceps 9 exercises, 56 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 11 exercises, 1 hr 13 mins

Machine Tricep Extension	3x15 reps	rest: 0s
Barbell Curl	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 0s
EZ Bar Curl	3x15 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x15 reps	rest: 0s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Cable Incline Tricep Extension	3x15 reps	rest: 0s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Cable Dual Overhead Curl	3x15 reps	rest: 0s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Chest/Back/Biceps 9 exercises, 1 hr 11 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Machine Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Reverse Crossover	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x25 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x25 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x25 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 8 exercises, 1 hr 13 mins

Barbell Curl	3x25 reps	rest: 0s
Dumbbell Tricep Extension (Supine)	3x25 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x25 reps	rest: 0s
Cable Shoulder Extension	3x25 reps	rest: 60s
Cable Standing Curl	3x25 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x25 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x25 reps	rest: 0s
Bench Dip	3x25 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 14 mins

Sit-Up	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Hanging Knee Raise	4x12 reps	rest: 45s
	4x12 reps	rest: 45s
Air Bike	3x12 reps	rest: 45s
Plank	2x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Shoulders/Legs/Triceps 9 exercises, 1 hr 26 mins

Dumbbell Seated Shoulder Press	3x25 reps	rest: 0s
Kettlebell Goblet Squat	3x25 reps	rest: 60s
Dumbbell Lateral Raise	3x25 reps	rest: 0s
Dumbbell Lunge	3x25 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x25 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x25 reps	rest: 60s
Bench Dip	3x25 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x25 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x25 reps	rest: 60s

Abs & Cardio 8 exercises, 1 hr 17 mins

Hanging Knee Raise	4x12 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
Sit-Up	4x12 reps	rest: 45s
Jackknife Sit-Up	4x12 reps	rest: 45s
Bent Knee Hip Raise	3x12 reps	rest: 45s
Plank	3x12 reps	rest: 45s
	2x0 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 30s

Triceps / Biceps 10 exercises, 1 hr 33 mins

Machine Tricep Extension	3x25 reps	rest: 0s
Dumbbell Incline Curl	3x25 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x25 reps	rest: 0s
Barbell Curl	3x25 reps	rest: 60s
EZ Bar Curl	3x25 reps	rest: 60s
Cable Incline Tricep Extension	3x25 reps	rest: 0s
Dumbbell Incline Curl	3x25 reps	rest: 60s
Cable Shoulder Extension	3x25 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x25 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x25 reps	rest: 0s