mattsingleton

Aug 14th 2018

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week 1 to 4

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

D1 back 15 exercises, 1 hr 57 mins

D2 shoulders 16 exercises, 2 hrs 7 mins

Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Weight Plate Front Raise	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Cable Bent-Over Lateral Pulley	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Hanging Leg Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Hack Squat	4x8 reps	rest: 60s
Barbell Front Raise	4x8 reps	rest: 60s
Cable Lateral Raise	4x8 reps	rest: 60s

D3 Chest 8 exercises, 1 hr 3 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s

D4 Legs 15 exercises, 2 hrs 4 mins

D5 Arms 15 exercises, 2 hrs 0 min

Cable Rope Hammer Curl	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	4x8 reps	rest: 60s
Cable Tricep Kickback	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Cable Standing Curl	4x8 reps	rest: 60s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s