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P.H.U L

kike.camis

Jun 21st 2018

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P.H.U L

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Friday
Monday
Tuesday
Thursday
Wednesday

Upper Power 7 exercises, 46 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
	Barbell Push Press	3x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s

Lower Power 6 exercises, 43 mins

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Cable Kneeling Crunch	5x12 reps	rest: 60s

abs 6 exercises, 35 mins

	Cable Reverse Crunch	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Seated Twist	3x8 reps	rest: 60s

Upper Hypertrophy 8 exercises, 52 mins

	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

LOWER HYPERTROPHY 6 exercises, 38 mins

	Barbell Front Squat	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Machine Calf Press	3x8 reps	rest: 60s

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