Downtown36

Jun 20th 2018

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

#1 Anaconda Arms 15 exercises, 2 hrs 7 mins

Machine Leg Curl (Prone)	2x15 reps	rest: 90s
Barbell Squat	1x10 reps	rest: 90s
	3x10 reps	rest: 90s
Barbell Preacher Curl	3x10 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s
Cable Dual Overhead Curl	4x10 reps	rest: 90s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 90s
Weighted Tricep Dip	3x10 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s
Cable One-Arm Tricep Extension	4x10 reps	rest: 90s
Machine Seated Tricep Dip	3x10 reps	rest: 90s
Machine Seated Leg Curl	2x10 reps	rest: 90s

#2 Chiseled Chest 16 exercises, 2 hrs 13 mins

Machine Leg Curl (Prone)	1x15 reps	rest: 90s
Barbell Bench Press	3x10 reps	rest: 90s
Barbell Incline Bench Press	3x10 reps	rest: 90s
Leverage Decline Chest Press	3x10 reps	rest: 90s
Machine Fly	3x10 reps	rest: 90s
Leverage Incline Chest Press	3x10 reps	rest: 90s
Dumbbell One-Arm Bench Press	3x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Cable Mid Chest Crossover	3x10 reps	rest: 90s
Barbell Romanian Deadlift	2x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 90s

#3 Shredded Shoulders 15 exercises, 1 hr 57 mins

Machine Single-Leg Curl	2x10 reps	rest: 90s
Barbell Shoulder Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Leverage Shoulder Press	3x10 reps	rest: 90s
Calf Machine Shoulder Shrug	3x10 reps	rest: 90s
Machine Deltoid Raise	3x10 reps	rest: 90s
Cable Reverse Fly	3x10 reps	rest: 90s
Leverage Machine Shrug	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Machine Reverse Fly	3x10 reps	rest: 90s
Cable Shrug	3x10 reps	rest: 90s
Machine Ab Crunch	3x10 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 90s
Barbell Squat	1x10 reps	rest: 90s

#4 ThickHawk Back 15 exercises, 1 hr 49 mins

Machine Single-Leg Curl	2x10 reps	rest: 90s
Machine Leg Curl (Prone)	2x10 reps	rest: 90s
Weighted Pull-Up	1x10 reps	rest: 90s
Chin-Up	1x15 reps	rest: 90s
Pull-Up (Hammer Grip)	1x15 reps	rest: 90s
Barbell Deadlift	3x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Barbell One-Arm Row	3x10 reps	rest: 90s
T Bar Row	3x10 reps	rest: 90s
Cable V Bar Pulldown	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s

#5 Tree Trunks 16 exercises, 2 hrs 16 mins

Barbell Squat	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Calf Raise	3x10 reps	rest: 90s
Machine Hip Adduction	3x10 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Barbell Romanian Deadlift	3x10 reps	rest: 90s
Machine Seated Calf Raise	3x10 reps	rest: 90s
Machine Hip Abduction	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Hack Squat	3x10 reps	rest: 90s
Glute Kickback	3x10 reps	rest: 90s
Machine Single-Leg Press	3x10 reps	rest: 90s
Barbell Bench Press	3x10 reps	rest: 90s
Single-Leg Calf Raise	3x10 reps	rest: 90s
Machine Single-Leg Curl	3x10 reps	rest: 90s
Barbell Lunge	3x10 reps	rest: 90s

Abs/Shoulders 11 exercises, 1 hr 8 mins

Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s

Back & Bis 9 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Back/Tricep 10 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s

Chest/Bicep 9 exercises, 1 hr 5 mins

Push-Up (Wide Hand)	1x75 reps	rest: 60s
Smith Machine Bench Press	4x10 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Chest/Tri 15 exercises, 1 hr 38 mins

Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Just Back 11 exercises, 1 hr 3 mins

Pull-Up	1x12 reps	rest: 45s
Chin-Up	1x12 reps	rest: 45s
Pull-Up (Hammer Grip)	1x12 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Cable V Bar Pulldown	3x10 reps	rest: 45s
Cable Incline Pulldown (Supine)	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 45s
Back Hyperextension	3x10 reps	rest: 45s
Smith Machine Deadlift	3x10 reps	rest: 45s
Smith Machine Squat	3x10 reps	rest: 90s

Just Bi &Tri 10 exercises, 1 hr 28 mins

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s
Dumbbell Tate Press	4x10 reps	rest: 45s
Cable Reverse Curl	4x11 reps	rest: 60s
Dip	3x15 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 60s
Weighted Three Bench Dip	3x8 reps	rest: 60s
Cable Rope Hammer Curl	9x10 reps	rest: 90s

Just Chest 6 exercises, 39 mins

Smith Machine Bench Press	3x10 reps	rest: 45s
Smith Machine Incline Bench Press	3x10 reps	rest: 45s
Smith Machine Decline Bench Press	3x10 reps	rest: 45s
Dumbbell Fly	3x10 reps	rest: 45s
Dumbbell Incline Fly	3x10 reps	rest: 45s
Weighted Tricep Dip	3x10 reps	rest: 45s

Just Legs 8 exercises, 50 mins

Smith Machine Squat	3x10 reps	rest: 45s
Smith Machine Deadlift	3x10 reps	rest: 45s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Machine Leg Press	3x10 reps	rest: 45s
Single-Leg Squat	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Barbell Standing Calf Raise	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x8 reps	rest: 60s

Just Shoulders 9 exercises, 1 hr 2 mins

Dumbbell Lateral Raise	3x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Upright Row	3x10 reps	rest: 45s
Cable Reverse Fly	4x10 reps	rest: 45s
Barbell Behind the Back Shrug	4x10 reps	rest: 45s
Smith Machine Shrug	4x10 reps	rest: 45s
	3x8 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 90s

Legs & Shoulders 7 exercises, 45 mins

Smith Machine Squat	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s