Delta Whisky Mike

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 day weights

Chest and Triceps 10 exercises, 0 min

Barbell Bench Press	5x10 reps	rest: 0s
Bench Dip	3x10 reps	rest: 0s
Cable Cross-Over	6x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
EZ Bar French Press	3x10 reps	rest: 0s
Barbell Incline Bench Press	3x10 reps	rest: 0s
Cable Shoulder Extension	3x10 reps	rest: 0s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Cable Tricep Kickback	6x10 reps	rest: 0s
Barbell Decline Bench Press	3x10 reps	rest: 0s

Back and Biceps 9 exercises, 0 min

Barbell Rack Pull	3x10 reps	rest: 0s
Barbell Bent-Over Row	3x10 reps	rest: 0s
EZ Bar Curl	3x10 reps	rest: 0s
Dumbbell One-Arm Row	6x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	6x10 reps	rest: 0s
Cable V Bar Pulldown	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 0s
Barbell Good Morning	3x10 reps	rest: 0s
Dumbbell Concentration Curl	6x10 reps	rest: 0s

Legs 1 5 exercises, 0 min

Shoulders and Forearms 10 exercises, 0 min

Barbell Shrug	3x10 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 0s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 0s
Dumbbell Seated Arnold Press	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	6x10 reps	rest: 0s
Cable Rope Face Pull	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	6x10 reps	rest: 0s
Dumbbell Shoulder Shrug	2x10 reps	rest: 0s

Legs 2 6 exercises, 0 min

Barbell Squat	5x10 reps	rest: 0s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 0s
Donkey Calf Raise	3x10 reps	rest: 0s
Kneeling Hip Extension	6x10 reps	rest: 0s
Dumbbell Step-Up	3x10 reps	rest: 0s