iandpsmommy

Jul 2nd 2018

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Chanda

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Biceps 9 exercises, 1 hr 55 mins

Treadmill Running	1x0 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Smith Machine Deadlift	3x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Weight Plate Reverse Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Chest and Triceps 10 exercises, 1 hr 59 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s

Booty 13 exercises, 2 hrs 29 mins

Shoulders 11 exercises, 2 hrs 16 mins

Treadmill Running	1x0 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x15 reps	rest: 60s
Barbell Clean and Jerk	3x15 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
Cable Internal Rotation	3x15 reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 60s

Booty 13 exercises, 2 hrs 29 mins