GVT / Supersets V.1

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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 & Back 7 exercises, 1 hr 11 mins

Dumbbell Incline Bench Press	5x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	5x10 reps	rest: 60s
Barbell Bench Press	5x10 reps	rest: 0s
Cable Seated Row	5x10 reps	rest: 60s
Barbell Decline Bench Press	5x10 reps	rest: 0s
Barbell Bent-Over Row	5x10 reps	rest: 60s
Elliptical Training	0x10 reps	rest: 20s

Quads/Hamstring & Abs 8 exercises, 1 hr 5 mins

Shoulders & Calves 8 exercises, 1 hr 10 mins

Dumbbell Seated Shoulder Press	5x10 reps	rest: 0s
Machine Seated Calf Raise	5x15 reps	rest: 60s
Dumbbell Bent-Over Raise	5x10 reps	rest: 0s
Hack Calf Raise	5x15 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Cable External Rotation	3x10 reps	rest: 60s
Step Machine	0x10 reps	rest: 20s

Biceps & Triceps 8 exercises, 1 hr 15 mins

Barbell Bench Press (Close Grip)	4x12 reps	rest: 0s
Dumbbell Incline Curl	4x12 reps	rest: 60s
	4x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 45s
Elliptical Training	0x10 reps	rest: 20s

Endurance 9 exercises, 1 hr 21 mins