BillyZimmer

Jan 9th 2018

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5 day split

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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

5 day split with 1 extra cardio day and 1 day for walking 5 miles however slow enough to keep heart rate down.

shoulders/ traps 18 exercises, 2 hrs 16 mins

Arm Circles	4x8 reps	rest: 60s
Shoulder Rotation	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Upward Stretch	3x8 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	2x20 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x20 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Upright Row	3x12 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Machine Shoulder Press	4x20.12.10.8 reps	rest: 60s
Upper Body Chair Stretch	3x8 reps	rest: 60s
Stability Ball Neck Flexion	3x8 reps	rest: 60s
Stability Ball Neck Extension	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

legs/ abs/ glutes 22 exercises, 2 hrs 34 mins

Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Quadricep Stretch	3x8 reps	rest: 60s
Barbell Squat	4x20.12.10.10 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 60s
Barbell Hip Thrust	4x20.12.10.8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Smith Machine Toe Raise	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	2x20 reps	rest: 60s
Machine Leg Press	4x20.15.12.12 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Cable Leg Kickback	4x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

back 18 exercises, 2 hrs 10 mins

One-Arm Hang	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x20.12.10.8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Smith Machine One-Arm Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x12 reps	rest: 60s
Cable Seated Row to Neck	3x8 reps	rest: 60s
Machine Lat Pulldown	2x20 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dynamic Back Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

chest/ triceps 18 exercises, 2 hrs 5 mins

Assisted Chest Stretch	3x8 reps	rest: 60s
Back Bend	3x8 reps	rest: 60s
Chest and Shoulder Stretch	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x20.12.10.8 reps	rest: 60s
Dumbbell Bench Press	4x20.12.10.8 reps	rest: 60s
Machine Fly	2x20 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x20.12.10.8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 40s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dynamic Chest Stretch	3x8 reps	rest: 60s
Stability Ball Chest Stretch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s

biceps, forearms, and abs 20 exercises, 2 hrs 26 mins

Bicep Stretch	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Barbell Curl	4x20.12.10.8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x20 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x20 reps	rest: 40s
Dumbbell Alternating Seated Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 60s
Dumbbell Seated Side Bend	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	4x12 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Overhead Stretch	3x8 reps	rest: 60s
Lateral Stretch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 20s