Standard 1 v.4

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 6 exercises, 47 mins

Barbell Bench Press	6x5 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 0s
Machine Fly	4x10 reps	rest: 60s
Smith Machine Incline Bench Press	4x10 reps	rest: 0s
Cable Upper Chest Crossover	4x10 reps	rest: 60s

Legs & Abs 8 exercises, 49 mins

Back 6 exercises, 43 mins

Shoulders & Abs 8 exercises, 46 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 0s
Machine Reverse Fly	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 0s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 0s
Machine Ab Crunch	3x20 reps	rest: 60s

Arms 8 exercises, 50 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 0s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Machine Dip	3x12 reps	rest: 0s
Cable Rope Hammer Curl	3x12 reps	rest: 60s