jonida.baci

Nov 5th 2022

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Nids goes Jim

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 days a week plan to destroy my body

/ Leg Day 9 exercises, 0 min

/ Back Upper Body Day 7 exercises, 0 min

Cable Seated Row	4x10 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Cable Standing Curl	4x10 reps	rest: 60s

/ Glute Day 10 exercises, 0 min

Barbell Hip Thrust	4x10 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Kettlebell Goblet Squat	4x10 reps	rest: 60s
Barbell Sumo Deadlift	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Barbell Bulgarian Split Squat	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Glute Kickback	4x10 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Barbell Step-Up	4x10 reps	rest: 60s

/ Front Upper Body Day 10 exercises, 0 min

Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s

/ Abs, Legs, Glutes 11 exercises, 0 min

Sit-Up	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s