JustinBoeckel

Nov 18th 2017

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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

Chest/Legs A 14 exercises, 1 hr 15 mins

Back/Abs A 13 exercises, 1 hr 8 mins

Barbell Deadlift	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable One-Arm Seated Row	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s
Plank	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s
Hanging Knee Raise	3x10 reps	rest: 30s
Weighted Side Touch	3x10 reps	rest: 30s
Scissor Kick	3x10 reps	rest: 30s
One-Arm Hang	3x12 reps	rest: 30s

Shoulder/Arms A 14 exercises, 1 hr 15 mins

Barbell Shrug	3x10 reps	rest: 30s
Barbell Behind the Back Shrug	3x10 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 30s
Barbell Incline Shoulder Raise	3x10 reps	rest: 30s
Cable Lateral Raise	3x10 reps	rest: 30s
Dumbbell Seated Hammer Curl	3x10 reps	rest: 30s
Cable One-Arm Bicep Curl	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Bench Dip	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Barbell Reverse Curl	3x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 30s
One-Arm Hang	3x12 reps	rest: 30s

Chest/Legs B 14 exercises, 1 hr 14 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell Decline Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Dumbbell Press (Close Grip)	3x10 reps	rest: 30s
Push-Up	3x10 reps	rest: 30s
Barbell Squat	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Calf Press On Leg Press	3x10 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 30s
One-Arm Hang	3x12 reps	rest: 30s

Back/Abs B 13 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Barbell Row	3x10 reps	rest: 30s
Chin-Up	3x10 reps	rest: 30s
Decline Bench Weighted Twist	3x10 reps	rest: 30s
Bench Weighted Decline Crunch	3x12 reps	rest: 30s
Decline Bench Knee Raise	3x10 reps	rest: 30s
Leg Raise	3x10 reps	rest: 30s
Cross Body Crunch	3x10 reps	rest: 30s
Cable Wood Chop	3x10 reps	rest: 30s
One-Arm Hang	3x12 reps	rest: 30s

Shoulders/Arms B 15 exercises, 1 hr 21 mins

Leverage Machine Shrug	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Bent-Over Raise	3x10 reps	rest: 30s
Cable One-Arm Reverse Fly	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell Front Raise	3x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Dumbbell Tricep Extension	3x10 reps	rest: 30s
Cable Dual Overhead Curl	3x10 reps	rest: 30s
Cable Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 30s
One-Arm Hang	3x12 reps	rest: 30s

Cardio 5 exercises, 2 hrs 37 mins