Diced to the sox

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

exteme

Chest/Tricps 14 exercises, 0 min

Stationary Bike	0x0 reps	rest: 3s
	0x0 reps	rest: 5s
	3x6 reps	rest: 60s
	5x5 reps	rest: 180s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 90s
Cable Tricep Extension	3x8 reps	rest: 30s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 120s
Weighted Bench Dip	3x8 reps	rest: 30s
	3x10 reps	rest: 30s
	2x15 reps	rest: 30s
	0x0 reps	rest: 5s

Legs 12 exercises, 0 min

Back/Biceps 15 exercises, 0 min

Stationary Bike	0x0 reps	rest: 4s
	0x0 reps	rest: 5s
	2x6 reps	rest: 20s
Barbell Deadlift	5x5 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 90s
	5x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 120s
	3x10 reps	rest: 40s
	3x5 reps	rest: 30s
Machine Seated Calf Raise	2x10 reps	rest: 60s
	2x15 reps	rest: 60s
	0x0 reps	rest: 5s

Chest/Tricps 14 exercises, 0 min

Stationary Bike	0x0 reps	rest: 5s
	0x0 reps	rest: 5s
	3x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 180s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	3x10 reps	rest: 120s
Dip	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
	2x15 reps	rest: 60s
	0x0 reps	rest: 5s

Legs 13 exercises, 0 min

Back/Biceps 15 exercises, 0 min

Stationary Bike	0x0 reps	rest: 4s
	0x0 reps	rest: 5s
	2x6 reps	rest: 20s
Barbell Deadlift	5x5 reps	rest: 180s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 120s
	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 120s
	3x10 reps	rest: 30s
	3x8 reps	rest: 30s
Machine Seated Calf Raise	4x20 reps	rest: 30s
	2x15 reps	rest: 30s
	0x0 reps	rest: 5s