micheyg

Aug 16th 2018

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Mike's Ultimate

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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

Works for me at the moment!

Source for mixing it up:
https://www.youtube.com/watch?v=yz59KggOtb0

Source for KB:
https://www.youtube.com/watch?v=iZhDo2KhqY8

Shoulders / Abs 8 exercises, 1 hr 3 mins

Dumbbell Seated Shoulder Press	4x10,6,10,8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	4x10 reps	rest: 60s
Cable Rope Face Pull	5x10 reps	rest: 60s
	4x10,6,8,8 reps	rest: 60s
Cable External Rotation	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Legday / Abs 9 exercises, 1 hr 4 mins

Smith Machine Squat to Bench	4x10,10,6,6 reps	rest: 60s
Dumbbell Walking Lunge	4x10 reps	rest: 60s
Machine Leg Press	4x10,8,6,10 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Sit-Up	3x10 reps	rest: 60s

Back / Biceps 9 exercises, 1 hr 35 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	4x10,8,8,6 reps	rest: 60s
	4x10 reps	rest: 60s
Stability Ball Back Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
EZ Bar Curl	4x88 reps	rest: 60s
Cable Rope Hammer Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Cable One-Arm Seated Row	4x10 reps	rest: 60s

Chest / Triceps 7 exercises, 49 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10,8,8,6 reps	rest: 60s

Mix it up 15 exercises, 22 mins

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Kettlebells 9 exercises, 44 mins

	1x45 reps	rest: 15s
Kettlebell Figure Eight	1x45 reps	rest: 15s
	1x45 reps	rest: 15s
Kettlebell Figure Eight	1x45 reps	rest: 15s
Kettlebell One-Arm Swing	1x45 reps	rest: 15s
Kettlebell One-Arm Row	1x45 reps	rest: 15s
Kettlebell One-Arm Swing	1x45 reps	rest: 15s
Kettlebell One-Arm Row	1x45 reps	rest: 15s
Kettlebell Turkish Get-Up Lunge	1x45 reps	rest: 15s