Iron Week 9-12

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulder and Triceps 10 exercises, 1 hr 21 mins

Barbell Shoulder Press	1x15 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 150s
Dumbbell Shoulder Press	3x6 reps	rest: 150s
Dumbbell Lateral Raise	2x10 reps	rest: 150s
	2x15 reps	rest: 150s
Machine Reverse Fly	2x10 reps	rest: 150s
Dumbbell Seated Bent-Over Reverse Fly	2x10 reps	rest: 150s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 150s
Barbell Tricep Extension (Supine)	2x10 reps	rest: 150s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s

Quads 7 exercises, 37 mins

Rest 0 exercises, 0 min

Back 6 exercises, 33 mins

Chest, Bicep and Abs 12 exercises, 1 hr 12 mins

Barbell Bench Press	2x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	2x10 reps	rest: 60s
Dip	2x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x8 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s

Harmstring and Calves 7 exercises, 35 mins