sofiamartinezm04

Jul 10th 2023

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

llalala

Glute 8 exercises, 0 min

Bridge	4x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Barbell Sumo Deadlift	4x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s

Chest / Triceps 11 exercises, 0 min

Push-Up	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Bench Dip	4x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 60s

Leg - Quads / Calves 9 exercises, 0 min

Shoulders / Abs 11 exercises, 0 min

Barbell Military Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Crunch	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x8 reps	rest: 60s
Weighted Side Bend	4x8 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s

Leg / Hamstrings 8 exercises, 0 min

Step Machine	1x8 reps • 20s	rest: 60s
Bodyweight Squat	4x25 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Barbell Sumo Deadlift	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s

Back / Biceps 13 exercises, 0 min

Machine Assisted Chin-Up	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell Incline Bench Row	4x8 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s