heavy weight

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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

winter 2017-2018

chest and tri 8 exercises, 56 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Deep Push-Up	4x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs 6 exercises, 37 mins

Barbell Squat	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s

back 6 exercises, 38 mins

Pull-Up	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

shoulders 9 exercises, 1 hr 11 mins

Dumbbell Seated Arnold Press	5x8 reps	rest: 60s
Dumbbell Lateral Raise	5x8 reps	rest: 60s
Barbell Shrug	5x8 reps	rest: 60s
Weight Plate Shrug	5x8 reps	rest: 60s
Shoulder Circles	5x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	1x8 reps	rest: 60s

bis and forearms 8 exercises, 51 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Weight Plate Reverse Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s