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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

lose 50 lbs

Bicep triceps 9 exercises, 41 mins

Dumbbell Alternating Hammer Curl	4x8 reps	rest: 0s
Dip	4x8 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 0s
Machine Dip	4x8 reps	rest: 0s
Dumbbell Incline Curl	4x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 0s
Cable Seated Bicep Curl	3x15 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 0s
Cable Reverse Curl	3x15 reps	rest: 0s

shoulders upper back 10 exercises, 50 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 0s
Dumbbell One-Arm Row	4x8 reps	rest: 0s
Dumbbell Shoulder Shrug	4x8 reps	rest: 0s
Machine Assisted Pull-Up	3x15 reps	rest: 0s
Machine Deltoid Raise	3x15 reps	rest: 0s
Machine Assisted Chin-Up	3x15 reps	rest: 0s
Barbell Front Raise	3x15 reps	rest: 0s
Machine Shoulder Press	3x15 reps	rest: 0s
Cable Reverse Crossover	3x15 reps	rest: 0s
Cable One-Arm Rotational Row	3x15 reps	rest: 0s

legs calves 9 exercises, 41 mins

Smith Machine Squat	3x15 reps	rest: 0s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 0s
Machine Leg Press	3x15 reps	rest: 0s
Calf Press On Leg Press	3x15 reps	rest: 0s
Machine Seated Calf Raise	4x8 reps	rest: 0s
Machine Leg Extension	3x15 reps	rest: 0s
Machine Seated Leg Curl	3x15 reps	rest: 0s
Machine Hip Abduction	3x15 reps	rest: 0s
Machine Hip Adduction	3x15 reps	rest: 0s

just chest 7 exercises, 34 mins

Machine Incline Chest Press	4x8 reps	rest: 0s
Leverage Decline Chest Press	4x8 reps	rest: 0s
Cable Cross-Over	3x15 reps	rest: 0s
Cable Mid Chest Crossover	3x15 reps	rest: 0s
	3x15 reps	rest: 0s
Dumbbell Bench Press	3x15 reps	rest: 0s
Cable Rope Pullover (Supine)	3x15 reps	rest: 0s