KevinBastien2

Mar 23rd 2018

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Brock Lesnar

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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

Chest/Triceps 15 exercises, 1 hr 32 mins

Push-Up	1x20 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Machine Incline Chest Press	4x12 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dip	1x10 reps	rest: 60s

Back/Bicep 11 exercises, 1 hr 26 mins

Cable Seated Row	5x8 reps	rest: 60s
Pull-Up	1x6 reps	rest: 60s
Barbell Curl	5x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Pull-Up	1x6 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x20 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Pull-Up	1x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 60s
Machine Lat Pulldown	5x8 reps	rest: 60s
Pull-Up	1x6 reps	rest: 60s

Shoulders/Forearms 9 exercises, 1 hr 22 mins

Barbell Overhead Front Raise	4x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Smith Machine Upright Row	4x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x20 reps	rest: 60s
Barbell Reverse Curl	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s

Chest/Triceps 16 exercises, 1 hr 41 mins

Push-Up	1x20 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Push-Up	1x20 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Machine Incline Chest Press	4x12 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dip	1x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s

Legs/Abs 15 exercises, 1 hr 46 mins

Back/Bicep 8 exercises, 1 hr 18 mins

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Pull-Up	4x6 reps	rest: 60s
Barbell Curl	5x12 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x20 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s

Shoulders/Forearms 9 exercises, 1 hr 24 mins

Barbell Overhead Front Raise	4x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	5x8 reps	rest: 60s
Smith Machine Upright Row	5x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x20 reps	rest: 60s
Barbell Reverse Curl	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s