catchup weekends

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1 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

when you are traveling total body two day split. keeps you in shape the entire time. give it a go and see

chest shoulder bicept 12 exercises, 1 hr 44 mins

Barbell Incline Bench Press	3x12,10,4 reps	rest: 60s
Barbell Incline Bench Press	3x6,6,4 reps	rest: 180s
Barbell Bench Press	3x6,6,4 reps	rest: 180s
Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x12,10,4 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6,6,4 reps	rest: 180s
Dumbbell Front Raise	3x6 reps	rest: 120s
Dumbbell Lateral Raise	3x6 reps	rest: 120s
Barbell Curl	3x8,6,4 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x8,6,4 reps	rest: 90s
Cable Crunch Kneeling Rotation	3x0 reps	rest: 60s
Hanging Knee Raise Rotation	3x0 reps	rest: 60s

[2020-11-10] Workout 8 exercises, 1 hr 48 mins

Walking	1x0 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s

leg back tricept 13 exercises, 1 hr 50 mins

Barbell Squat	3x12,10,4 reps	rest: 60s
Barbell Squat	3x6,6,4 reps	rest: 180s
Barbell Stiff-Leg Deadlift	3x8,6,4 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Machine Seated Calf Raise	3x0 reps	rest: 90s
Dumbbell Calf Raise	3x0 reps	rest: 90s
Machine Calf Press	3x0 reps	rest: 90s
Barbell Deadlift	3x12,10,4 reps	rest: 60s
Barbell Deadlift	3x6,6,4 reps	rest: 180s
Pull-Up	3x0 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x8,6,4 reps	rest: 120s
Machine Dip	3x8,6,6 reps	rest: 90s
Barbell Overhead Tricep Extension	3x8 reps	rest: 90s