Apr 28th 2024

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5 Day Wedding Blitz

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7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shedding to get fit for the wedding. 5 Days a week, weekend is either split over the two days or one day full body.

Chest Day 8 exercises, 36 mins

Dumbbell Fly	3x12 reps	rest: 0s
Dumbbell Pullover	3x8 reps	rest: 20s
Barbell Bench Press	3x8 reps	rest: 20s
Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Dumbbell Incline Fly	3x8 reps	rest: 20s
Dumbbell Decline Fly	3x8 reps	rest: 20s
Push-Up	3x15 reps	rest: 0s
Push-Up (Wide Hand)	3x8 reps	rest: 20s

Leg Day 6 exercises, 34 mins

Arm Day 7 exercises, 37 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 20s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 20s
EZ Bar Curl	3x10 reps	rest: 20s
	3x15 reps	rest: 20s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 20s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 20s
Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 20s

Back Day 6 exercises, 32 mins

Shoulder & Core Day 8 exercises, 40 mins

Barbell Shoulder Press	4x8 reps	rest: 20s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 20s
Dumbbell Reverse Fly	3x10 reps	rest: 20s
Kettlebell Figure Eight	4x12 reps	rest: 20s
Weight Plate High Front Raise	4x8 reps	rest: 20s
Scissor Kick	4x12 reps	rest: 0s
Weight Plate Russian Twist	4x12 reps	rest: 20s
Plank	3x8 reps • 60s	rest: 20s

Chest Butt & Abs 8 exercises, 36 mins

Arms Legs & Back 8 exercises, 38 mins

Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 20s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 20s
EZ Bar Curl	3x8 reps	rest: 20s
	3x8 reps	rest: 20s
Barbell Romanian Deadlift	3x8 reps	rest: 20s
Barbell Step-Up	3x8 reps	rest: 20s
Barbell Inverted Row	3x8 reps	rest: 20s
Dumbbell One-Arm Row	3x8 reps	rest: 20s

Weekend Full Body 14 exercises, 1 hr 11 mins

Dumbbell One-Arm Row	3x12 reps	rest: 0s
Barbell Incline Bench Row	3x12 reps	rest: 20s
Barbell Bench Press	3x5 reps	rest: 20s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 20s
Barbell Romanian Deadlift	3x12 reps	rest: 20s
Barbell Military Press	3x12 reps	rest: 0s
Barbell Upright Row	3x12 reps	rest: 0s
Weight Plate Front Raise	3x12 reps	rest: 20s
Dumbbell Wood Chop	3x12 reps	rest: 0s
Kettlebell Figure Eight	3x12 reps	rest: 20s
	3x20 reps	rest: 20s
Barbell Squat	3x8 reps	rest: 20s