JosephWayneBailey

Jan 3rd 2018

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Joe Bailey's Get Right Program

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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

high reps resistance training, everyday cardio and abs. not for the faint of heart

Chest, Tris,Shoulders/ Cardio/Abs 18 exercises, 3 hrs 34 mins

Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Crunch	4x25 reps	rest: 60s
Leg Raise	4x12 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s
Bench Leg Pull-In	3x12 reps	rest: 60s

Back & Biceps/ Cardio/Abs 14 exercises, 2 hrs 28 mins

Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Leg Raise	3x20 reps	rest: 60s
Dumbbell Side Bend	2x10 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Legs /Cardio/ Abs 16 exercises, 3 hrs 8 mins

Elliptical Training	1x0 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Recumbent Bike	1x0 reps	rest: 30s
Barbell Squat	4x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x10 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Seated Leg Tuck	3x10 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s

Chest,Tris,Shoulders/ Cardio/ Abs 21 exercises, 3 hrs 37 mins

Treadmill Running	1x0 reps	rest: 30s
Step Machine	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Smith Machine Shrug	3x15 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x10 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s

Back & Biceps/ Cardio/Abs 17 exercises, 3 hrs 10 mins

Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Dumbbell Side Bend	2x10 reps	rest: 60s
Stability Ball Crunch	2x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s