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1RM improvement

charder7

Jun 25th 2018

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1RM improvement

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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

body weight and dumbbell training

Chest and Triceps 14 exercises, 2 hrs 8 mins

	Barbell Incline Bench Press	4x5 reps	rest: 120s
	Dumbbell Incline One-Arm Press	2x5 reps	rest: 120s
	Barbell Bench Press	4x5 reps	rest: 120s
	Dumbbell One-Arm Bench Press	2x5 reps	rest: 120s
	Dumbbell Fly	4x5 reps	rest: 120s
	Dumbbell One-Arm Fly	2x5 reps	rest: 120s
	Dumbbell Seated Shoulder Press	4x5 reps	rest: 120s
	Dumbbell One-Arm Shoulder Press	2x5 reps	rest: 120s
	Dumbbell Lateral Raise	4x5 reps	rest: 120s
	Dumbbell Front Raise	4x5 reps	rest: 120s
	Cable Shoulder Extension	4x5 reps	rest: 120s
	Cable One-Arm Tricep Pushdown	2x5 reps	rest: 120s
	Barbell Tricep Extension (Supine)	4x5 reps	rest: 120s
		2x5 reps	rest: 120s

Abs and Cardio 31 exercises, 2 hrs 7 mins

	Running	1x0 reps	rest: 30s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 0s

Back and Biceps 12 exercises, 1 hr 45 mins

	Barbell Deadlift	4x5 reps	rest: 120s
		2x5 reps	rest: 120s
	Barbell Bent-Over Row	4x5 reps	rest: 120s
		2x5 reps	rest: 120s
	Cable Rear Pulldown (Wide Grip)	4x5 reps	rest: 120s
	Cable One-Arm Lat Pulldown	2x5 reps	rest: 120s
	Barbell Upright Row	4x5 reps	rest: 120s
	Dumbbell One-Arm Upright Row	2x5 reps	rest: 120s
	Barbell Curl	4x5 reps	rest: 120s
	Dumbbell Bicep Curl	2x5 reps	rest: 120s
	Barbell Preacher Curl	4x5 reps	rest: 120s
	Dumbbell One-Arm Preacher Curl	2x5 reps	rest: 120s

Abs and Cardio 31 exercises, 2 hrs 17 mins

	Running	1x0 reps	rest: 40s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 0s

Legs 10 exercises, 1 hr 27 mins

	Barbell Squat	4x5 reps	rest: 120s
	Barbell Bulgarian Split Squat	2x5 reps	rest: 120s
	Machine Leg Press	4x5 reps	rest: 120s
	Machine Single-Leg Press	2x5 reps	rest: 120s
	Machine Leg Extension	4x5 reps	rest: 120s
	Machine Single-Leg Extension	2x5 reps	rest: 120s
	Machine Leg Curl (Prone)	4x5 reps	rest: 120s
	Machine Single-Leg Curl	2x5 reps	rest: 120s
	Machine Calf Raise	4x5 reps	rest: 120s
	Machine Single-Leg Calf Press	2x5 reps	rest: 120s

Abs and Cardio 31 exercises, 2 hrs 37 mins

	Running	1x0 reps	rest: 60s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 90s
	Air Bike	1x25 reps	rest: 0s
	Leg Raise	1x25 reps	rest: 0s
	Plank	1x25 reps	rest: 0s
	Dumbbell Side Bend	1x25 reps	rest: 0s
	Reverse Crunch	1x25 reps	rest: 0s
	Side Bridge	1x25 reps	rest: 0s
	Weighted Crunch	1x25 reps	rest: 0s
	Toe Touches	1x25 reps	rest: 0s
	Scissor Kick	1x25 reps	rest: 0s
	Abdominal Pendulum	1x25 reps	rest: 0s

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