asdvespazito

Sep 26th 2018

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AB body confusion

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2 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Font upperbody 12 exercises, 1 hr 47 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	5x6 reps	rest: 60s
Dip	4x6 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	5x6 reps	rest: 60s
Barbell Front Raise	3x6 reps	rest: 60s
Weight Plate Front Raise	4x8 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 60s
Dumbbell Hammer Curl	5x6 reps	rest: 60s
	3x6 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	5x30 reps	rest: 60s
	5x10 reps	rest: 60s

Front upper body 2 12 exercises, 1 hr 15 mins

Leverage Incline Chest Press	3x8 reps	rest: 60s
Cable Chest Press (Supine Stability Ball)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Decline Bench Alternating Leg Raise	3x8 reps	rest: 60s
Bench Oblique Crunch	3x8 reps	rest: 60s

Legs 12 exercises, 1 hr 48 mins

Legs 2 10 exercises, 1 hr 3 mins

Rear upperbody 12 exercises, 1 hr 16 mins

Back Hyperextension	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
Barbell Rear Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Rear upperbody 2 13 exercises, 1 hr 22 mins

Back Hyperextension	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s