bvdh1972

Aug 12th 2018

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GVT / Supersets V.1

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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

Chest & Back 8 exercises, 56 mins

Leverage Incline Chest Press	4x12 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 0s
Cable Standing Row	4x12 reps	rest: 45s
Barbell Decline Bench Press	4x12 reps	rest: 0s
Barbell Bent-Over Row	4x12 reps	rest: 45s
Machine Fly	4x12 reps	rest: 0s
Cable Seated Row	4x12 reps	rest: 45s

Quads/Hamstring & Abs 7 exercises, 50 mins

Shoulders & Calves 8 exercises, 48 mins

Leverage Shoulder Press	4x12 reps	rest: 0s
Calf Press On Leg Press	4x15 reps	rest: 45s
Machine Reverse Fly	4x12 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 45s
Cable Lateral Raise	3x10 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 0s
Cable Shrug	3x10 reps	rest: 45s

Biceps & Triceps & Abs 8 exercises, 55 mins

Dumbbell Incline Curl	4x12 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 45s
EZ Bar Curl	4x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
EZ Bar Incline Tricep Extension	3x12 reps	rest: 45s
Machine Ab Crunch	3x20 reps	rest: 0s
Cable Wood Chop	3x20 reps	rest: 45s

Cardio 9 exercises, 22 mins

Fitness Test 10 exercises, 55 mins