bryantmatthew

Mar 6th 2018

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Matts workout week 3

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest/back 9 exercises, 1 hr 53 mins

legs/triceps 12 exercises, 1 hr 15 mins

Barbell Squat	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

Biceps/delts 9 exercises, 1 hr 55 mins

Barbell Military Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s

chest/back 13 exercises, 1 hr 20 mins

legs/triceps 9 exercises, 1 hr 53 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Reverse Grip Tricep Extension	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

biceps/delts 13 exercises, 1 hr 22 mins

Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s