ABC super-set & drop-set {1}

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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

A: Chest & Tricep 11 exercises, 1 hr 19 mins

Dumbbell Fly	4x10 reps	rest: 0s
Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x4.6.8.12 reps	rest: 60s
Cable Cross-Over	4x8...0 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 0s
Push-Up	3x99 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 0s
Barbell Bench Press (Close Grip)	3x8...8 reps	rest: 60s

B: Legs & Shoulders 11 exercises, 1 hr 8 mins

Barbell Squat	5x4.6.8.6.4 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10...0 reps	rest: 60s
Machine Leg Extension	3x10.10.10...8.6 reps	rest: 60s
Machine Calf Raise	3x20 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	3x8 reps	rest: 60s

C: Back & Bicep 13 exercises, 1 hr 23 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Deadlift	1x8 reps	rest: 0s
Back Hyperextension	1x99 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 0s
Cable Seated Row	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 0s
Dumbbell Seated Hammer Curl	3x10 reps	rest: 60s
Barbell Curl	4x7.7.7 reps	rest: 60s