leffmanryan

Aug 8th 2018

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Jordan Westberg

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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

Workout week 1 & 4 11 exercises, 2 hrs 4 mins

Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s

Workout week 2 & 5 13 exercises, 2 hrs 16 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Kettlebell Push-Up	3x8 reps	rest: 60s
Dumbbell Jump Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Workout Week 3 & 6 12 exercises, 2 hrs 9 mins

Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Workout week 1 & 4 8 exercises, 1 hr 47 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Workout Week 2 & 5 11 exercises, 2 hrs 6 mins

Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Walking	3x8 reps	rest: 60s

Workout Week 3 & 6 10 exercises, 2 hrs 0 min

Machine Assisted Chin-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Jump Squat	3x8 reps	rest: 60s
Dumbbell Split Jump	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Workout week 1 & 4 11 exercises, 2 hrs 5 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Kettlebell One-Arm Overhead Squat	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Walking	3x8 reps	rest: 60s

Workout Week 2 & 5 13 exercises, 2 hrs 17 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s

Workout Week 3 & 6 10 exercises, 1 hr 59 mins

Barbell Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Walking	3x8 reps	rest: 60s