harryjmcd

Nov 20th 2022

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Get Big and That

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get Big and That

PUSH 12 exercises, 0 min

Push-Up	3x25 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Leverage Chest Press	5x5 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 45s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 45s
Machine Tricep Extension	2x16 reps	rest: 10s

EXTRAS 10 exercises, 0 min

PULL 11 exercises, 0 min

Barbell Deadlift	5x10 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Machine Seated Row	4x12 reps	rest: 60s
Cable Reverse Fly	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Cable Reverse Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Spider Curl	4x12 reps	rest: 60s
Cable Bicep Curl	1x32 reps	rest: 60s

PUSH 2 13 exercises, 0 min

Push-Up	3x25 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Reverse Fly	4x12 reps	rest: 60s
Barbell Front Raise	4x12 reps	rest: 60s
Smith Machine Shoulder Press	5x10 reps	rest: 60s
Cable Deltoid Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x16 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

PULL 2 10 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Concentration Curl	5x5 reps	rest: 60s
Barbell Reverse Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Spider Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Cable Reverse Fly	3x16 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s

ARMS 12 exercises, 0 min

Chin-Up	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s