Mayhur

Aug 23rd 2022

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Mayhur's Weekly workout

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Good for gaining lean muscle and working out every muscle individually. Also great for increasing strength and endurance to optimum levels depending on the weights you use.

Day 1
Day 2
Day 3
Day 4
Day 5

Chest and Triceps #1 12 exercises, 1 hr 52 mins

Push-Up	4x20 reps	rest: 60s
Tricep Push-Up	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Shoulder Extension	4x16 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Barbell Neck Press	4x12 reps	rest: 60s
Machine Fly	5x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Biceps and Shoulders #2 14 exercises, 2 hrs 4 mins

Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Rotational Curl	4x12 reps	rest: 60s
Cable Seated Curl	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Back and forearms#3 15 exercises, 2 hrs 12 mins

Bench Push-Up	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Cable Deadlift	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x16 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Row	4x8 reps	rest: 60s
Barbell Sumo Deadlift	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Legs #4 9 exercises, 1 hr 21 mins

Dumbbell Lunge	4x12 reps	rest: 60s
Dumbbell Squat	4x16 reps	rest: 60s
Dumbbell Calf Raise	4x12 reps	rest: 60s
Cable Pull Through	4x12 reps	rest: 60s
Machine Single-Leg Curl	4x12 reps	rest: 60s
Mountain Climber	4x24 reps	rest: 60s
Flutter Kick	4x24 reps	rest: 60s
Air Bike	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s

Abs #5 10 exercises, 1 hr 19 mins

Crunch	4x16 reps	rest: 60s
Reverse Crunch	4x12 reps	rest: 60s
Sit-Up	4x12 reps	rest: 60s
Scissor Kick	4x24 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Cable Judo Flip	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x12 reps	rest: 60s
Cable Side Bend	4x12 reps	rest: 60s
Hanging Leg Raise	4x12 reps	rest: 60s
Plank	1x8 reps	rest: 60s