Weekly YMCA Routine

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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, Abs, Cardii 10 exercises, 1 hr 22 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Bench Push-Up	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 30s
Bench Leg Raise (Supine)	4x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 5s

Arms, abs, cardio 8 exercises, 55 mins

Crunch	4x10 reps	rest: 30s
Air Bike	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Dip	4x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 30s
Cable Bicep Curl	4x10 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 10s

Legs, abs, cardio 9 exercises, 58 mins

Treadmill Running	1x0 reps	rest: 5s
Decline Bench Weighted Twist	4x10 reps	rest: 30s
Barbell Squat	4x10 reps	rest: 30s
Machine Leg Press	4x10 reps	rest: 30s
Machine Seated Calf Raise	4x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 30s
Machine Hip Abduction	4x10 reps	rest: 30s
Machine Hip Adduction	4x10 reps	rest: 30s
Dumbbell Walking Lunge	4x10 reps	rest: 30s

Shoulders, abs, cardio 7 exercises, 44 mins

Air Bike	4x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 5s
Weight Plate Front Raise	4x10 reps	rest: 30s
Barbell Military Press (Seated)	4x10 reps	rest: 30s
Machine Shoulder Press	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
Dumbbell See Saw Press	4x10 reps	rest: 30s

Back, abs, cardio 10 exercises, 1 hr 6 mins

Treadmill Running	1x0 reps	rest: 5s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Barbell Deadlift	4x10 reps	rest: 30s
Pull-Up	4x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 30s
Chin-Up	4x10 reps	rest: 30s
T Bar Row	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Decline Crunch	4x10 reps	rest: 30s
Hanging Leg Raise	4x10 reps	rest: 30s