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Full body 2 + 1

rjsteeleusa

Jul 19th 2018

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Full body 2 + 1

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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

Day 3
Day 1
Day 5

Upper Body 1 10 exercises, 1 hr 5 mins

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Decline Press	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
	Dumbbell Bicep Curl With Stork Stance	3x8 reps	rest: 60s
	Dumbbell Cuban Press	3x8 reps	rest: 60s
	Machine Dip	3x8 reps	rest: 60s

Lower Body 10 exercises, 1 hr 3 mins

	Machine Single-Leg Curl	3x8 reps	rest: 60s
	Machine Single-Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x8 reps	rest: 60s
	Dumbbell Squat	3x8 reps	rest: 60s
	Dumbbell Single-Leg Cobra	3x8 reps	rest: 60s
	Barbell Kneeling Squat	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s

Upper Body 2 10 exercises, 1 hr 7 mins

	Cable Rope Seated Row	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
	Dumbbell Press (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s

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