Dr_B-Mac

May 24th 2023

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Summer Prep

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9 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

6 day split

Legs, Upper Chest, & Cardio 13 exercises, 0 min

Back, Arms, Rear Delts, HIIT 14 exercises, 0 min

Cable External Rotation	2x20 reps	rest: 0s
Cable Internal Rotation	2x20 reps	rest: 10s
Machine Lat Pulldown	4x12 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Cable One-Arm Seated Row	3x15 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Kettlebell One-Arm Swing	3x15 reps	rest: 0s
Mountain Climber	3x15 reps	rest: 0s
Decline Oblique Crunch	3x15 reps	rest: 30s

Chest, Cardio, Core 12 exercises, 0 min

Cable External Rotation	2x20 reps	rest: 0s
Cable Internal Rotation	2x20 reps	rest: 10s
Cable Upper Chest Crossover	4x15 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Machine Fly	4x10 reps	rest: 30s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Leg Raise	3x15 reps	rest: 0s
Air Bike	3x15 reps	rest: 0s
Windshield Wipers	3x16 reps	rest: 30s
Elliptical Training	1x10 reps • 900s	rest: 0s

Shoulders & Arms 13 exercises, 0 min

Cable External Rotation	2x20 reps	rest: 0s
Cable Internal Rotation	2x20 reps	rest: 10s
Leverage Shoulder Press	4x12 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 60s
Barbell Drag Curl	4x10 reps	rest: 60s
Barbell Front Raise	4x12 reps	rest: 60s
Cable Rope Seated Row	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Deltoid Raise	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Walking	1x10 reps • 900s	rest: 0s

Upper Body 13 exercises, 0 min

Cable External Rotation	2x20 reps	rest: 0s
Cable Internal Rotation	2x20 reps	rest: 10s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 30s
Cable Lower Chest Raise	3x15 reps	rest: 30s
Machine Bench Press	3x10 reps	rest: 30s
Barbell Rack Pull	4x10 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 30s
Elliptical Training	1x10 reps • 900s	rest: 0s

Legs, Calves, Core, & Cardio 11 exercises, 0 min

Flexibility & Mobility 0 exercises, 0 min

Full Body 12 exercises, 0 min

Barbell Deadlift	4x5 reps	rest: 45s
Barbell Bent-Over Row	3x10 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Front Raise	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Cable Mid Chest Crossover	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Bicep Curl	3x10 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Plank	3x10 reps	rest: 30s

Legs (Abs, Quads, & Calves) 8 exercises, 0 min

Barbell Deep Squat	5x5 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Kettlebell Front Squat	3x10 reps	rest: 45s
Machine Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Cable Crunch	3x15 reps	rest: 45s
Cable Rotational Crunch (Kneeling)	3x20 reps	rest: 60s
Leg Pull-In	3x15 reps	rest: 30s