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Gavins Plan

g.matthews

May 12th 2018

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Gavins Plan

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bicep 6 exercises, 31 mins

	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
	Dumbbell Concentration Curl	3x8 reps	rest: 30s
	Dumbbell Bicep Curl	3x8 reps	rest: 30s
	Dumbbell Hammer Curl	3x8 reps	rest: 30s
	Chin-Up (Close Grip)	3x8 reps	rest: 30s

Chest 6 exercises, 30 mins

	Push-Up	3x8 reps	rest: 30s
	Dumbbell Fly	3x8 reps	rest: 30s
	Dumbbell Decline Bench Press	3x8 reps	rest: 30s
	Dumbbell Decline Fly	3x8 reps	rest: 30s
	Dumbbell Deep Push-Up	3x8 reps	rest: 30s
	Dumbbell Bench Press	3x8 reps	rest: 30s

Abs 7 exercises, 34 mins

	Dumbbell Deadlift	3x8 reps	rest: 30s
	Plank	3x8 reps	rest: 30s
	Hanging Knee Raise Rotation	3x8 reps	rest: 30s
	Dumbbell Side Bend	3x8 reps	rest: 30s
	Parallel Bar Hip Raise	3x8 reps	rest: 30s
	Hanging Pike	3x8 reps	rest: 30s
	Dumbbell Deadlift	3x8 reps	rest: 30s

Shoulders 6 exercises, 29 mins

	Dumbbell Shoulder Press	3x8 reps	rest: 30s
	Dumbbell Upright Row	3x8 reps	rest: 30s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 30s
	Dumbbell Arnold Press	3x8 reps	rest: 30s
	Handstand Push-Up	3x8 reps	rest: 30s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s

Abs 2 7 exercises, 33 mins

	V-Up	3x8 reps	rest: 30s
	Weighted Crunch	3x8 reps	rest: 30s
	Bench Oblique Crunch	3x8 reps	rest: 30s
	Dumbbell Deadlift	3x8 reps	rest: 30s
	Weight Plate Rotation	3x8 reps	rest: 30s
	Dumbbell Wood Chop	3x8 reps	rest: 30s
	Dumbbell Single-Leg Cobra	3x8 reps	rest: 30s

Legs 7 exercises, 35 mins

	Dumbbell Lunge	3x8 reps	rest: 30s
	Dumbbell Plie Squat	3x8 reps	rest: 30s
	Dumbbell Squat	3x8 reps	rest: 30s
	Dumbbell Split Jump	3x8 reps	rest: 30s
	Dumbbell Jump Squat	3x8 reps	rest: 30s
	Dumbbell Single-Leg Squat	3x8 reps	rest: 30s
	Dumbbell Calf Raise	3x8 reps	rest: 30s

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