DouglasRuefer

Feb 14th 2018

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5 day Romine

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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

Chest 12 exercises, 1 hr 51 mins

Rowing	1x10 reps	rest: 3s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Smith Machine Incline Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Elevated Push-Up	4x20 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s
Cable Side Bend	4x10 reps	rest: 60s
Weighted Hanging Knee Raise	4x10 reps	rest: 60s

Back 12 exercises, 1 hr 46 mins

Elliptical Training	1x10 reps	rest: 3s
Smith Machine Deadlift	4x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
Dual Cable Triceps Extension	4x12 reps	rest: 60s
Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Weight Plate Rotation	4x10 reps	rest: 60s

Legs and shoulders 14 exercises, 2 hrs 14 mins

Stationary Bike	1x10 reps	rest: 3s
Dumbbell Lunge	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Machine Kneeling Leg Curl	4x12 reps	rest: 60s
Dumbbell Calf Raise	4x12 reps	rest: 60s
Dumbbell Seated Press (Palms In)	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Smith Machine Shoulder Press	4x12 reps	rest: 60s
Stability Ball Crunch	4x30 reps	rest: 60s
Stability Ball Pull-In	4x20 reps	rest: 60s
Stability Ball Hand and Foot Exchange	4x10 reps	rest: 60s

Biceps and forearms 13 exercises, 1 hr 51 mins

Rowing	1x10 reps	rest: 3s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x10 reps	rest: 60s
Dumbbell Alternating Reverse Curl	4x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 60s
Weighted Hanging Knee Raise	4x10 reps	rest: 60s
Hanging Pike	4x10 reps	rest: 60s

Triceps and traps 13 exercises, 1 hr 58 mins

Rowing	1x10 reps	rest: 3s
Dip	4x15 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x10 reps	rest: 60s
Bench Dip	4x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Machine Tricep Extension	4x10 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 60s
Cable Seated Row to Neck	4x12 reps	rest: 60s
Dumbbell Shrug (Stability Ball)	4x15 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 60s
Cable Judo Flip	4x15 reps	rest: 60s
Air Bike	4x15 reps	rest: 60s