Hulk

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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

legs 11 exercises, 1 hr 24 mins

Barbell Squat	4x6 reps	rest: 180s
Machine Leg Press	3x12 reps	rest: 60s
Smith Machine Hack Squat	3x12 reps	rest: 60s
Machine Leg Extension	2x12 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 1s
Machine Leg Extension	2x10 reps	rest: 1s
Machine Leg Extension	2x10 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 1s
Bodyweight Walking Lunge	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	8x20 reps	rest: 20s
Smith Machine Toe Raise	6x12 reps	rest: 45s

Chest 10 exercises, 1 hr 16 mins

Barbell Bench Press (Close Grip)	4x6 reps	rest: 180s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Cable Lower Chest Raise	2x12 reps	rest: 60s
Cable Lower Chest Raise	2x10 reps	rest: 1s
Cable Lower Chest Raise	2x10 reps	rest: 1s
Cable Lower Chest Raise	2x10 reps	rest: 60s
Dip	3x15 reps	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 60s

Back 10 exercises, 1 hr 31 mins

Shoulders 11 exercises, 1 hr 19 mins

Barbell Military Press	4x8 reps	rest: 180s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Deltoid Raise	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 1s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 1s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 1s
Cable Bicep Curl	4x10 reps	rest: 90s
EZ Bar Curl	4x10 reps	rest: 1s
EZ Bar Incline Tricep Extension	4x10 reps	rest: 90s

Extra 5 exercises, 1 hr 1 min

Smith Machine Reverse Calf Raise	8x15 reps	rest: 20s
Barbell Squat	4x8 reps	rest: 120s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Bent-Over Row	4x8 reps	rest: 120s
Barbell Military Press	4x8 reps	rest: 120s

cardio 8 exercises, 3 hrs 47 mins