nfrahm89

Oct 5th 2018

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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

Legs and shoulders 12 exercises, 1 hr 9 mins

Smith Machine Squat	4x12.10.8.6 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x14 reps	rest: 45s
Machine Leg Extension	4x12.10.8.6 reps	rest: 0s
Barbell Upright Row	3x14 reps	rest: 45s
Machine Seated Leg Curl	4x12.10.8.6 reps	rest: 0s
Dumbbell Shoulder Shrug	3x14 reps	rest: 45s
Machine Leg Press	4x12.10.8.6 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x14 reps	rest: 45s
Prisoner Squat	4x14 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s
Dumbbell Calf Raise	3x20 reps	rest: 60s
Smith Machine Toe Raise	3x20 reps	rest: 60s

chest and biceps 12 exercises, 1 hr 3 mins

Smith Machine Bench Press	4x12.10.8.6 reps	rest: 0s
EZ Bar Curl	3x14 reps	rest: 45s
Dumbbell Incline Bench Press	4x12.10.8.6 reps	rest: 0s
Dumbbell Hammer Curl	3x14 reps	rest: 45s
Machine Fly	4x12.10.8.6 reps	rest: 0s
	3x14 reps	rest: 45s
Cable Cross-Over	4x12.10.8.6 reps	rest: 0s
Cable Dual Overhead Curl	3x14 reps	rest: 45s
Machine Bench Press	3x5 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x20 reps	rest: 45s
Weight Plate Hand Squeeze	3x20 reps	rest: 45s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 45s

back and triceps 12 exercises, 1 hr 9 mins

Smith Machine Deadlift	4x12.10.8.6 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	3x14 reps	rest: 45s
Dumbbell One-Arm Row	4x12.10.8.6 reps	rest: 0s
Dumbbell Seated Tricep Press	3x14 reps	rest: 45s
Machine Lat Pulldown (Reverse Grip)	4x12.10.8.6 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x14 reps	rest: 45s
Cable Seated Row	4x12.10.8.6 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x14 reps	rest: 45s
Machine Assisted Pull-Up	4x10 reps	rest: 60s
Back Hyperextension	4x20 reps	rest: 0s
Machine Back Extension	4x20 reps	rest: 0s
Sit-Up	4x20 reps	rest: 60s

shoulders and legs 12 exercises, 1 hr 8 mins

Smith Machine Shoulder Press	4x12.10.8.6 reps	rest: 0s
Machine Leg Extension	3x16 reps	rest: 45s
Dumbbell Shoulder Shrug	4x12.10.8.6 reps	rest: 0s
Barbell Squat	3x16 reps	rest: 45s
Smith Machine Upright Row	4x12.10.8.6 reps	rest: 0s
Machine Seated Leg Curl	3x16 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12.10.8.6 reps	rest: 0s
Machine Leg Press	3x16 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	4x12.10.8.6 reps	rest: 60s
Bodyweight Calf Raise	3x30 reps	rest: 0s
Donkey Calf Raise	3x30 reps	rest: 0s
Barbell Standing Calf Raise	3x30 reps	rest: 60s

biceps and chest 12 exercises, 59 mins

Cable Dual Overhead Curl	4x12.10.8.6 reps	rest: 0s
Cable Straight Arm Crossover	3x14 reps	rest: 45s
Cable Bicep Curl	4x12.10.8.6 reps	rest: 0s
Cable Lower Chest Raise	3x14 reps	rest: 45s
Dumbbell Hammer Curl	4x12.10.8.6 reps	rest: 0s
Dumbbell Bench Press	3x14 reps	rest: 45s
Preacher Curl Machine	4x12.10.8.6 reps	rest: 0s
Push-Up	3x14 reps	rest: 45s
	1x30 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x20 reps	rest: 0s
Weight Plate Hand Squeeze	3x20 reps	rest: 0s
Barbell Wrist Curl (Posterior)	3x20 reps	rest: 60s

triceps and back 12 exercises, 1 hr 4 mins

Machine Dip	4x12.10.8.6 reps	rest: 0s
Machine Assisted Pull-Up	3x14 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x12.10.8.6 reps	rest: 0s
Cable Reverse Crossover	3x14 reps	rest: 45s
Machine Tricep Extension	4x12.10.8.6 reps	rest: 0s
Back Hyperextension	3x14 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x12.10.8.6 reps	rest: 0s
Dumbbell Bent-Over Row	3x14 reps	rest: 45s
Machine Assisted Dip	4x10 reps	rest: 60s
Machine Back Extension	3x20 reps	rest: 0s
Dual Cable Triceps Extension	3x14 reps	rest: 0s
Sit-Up	3x25 reps	rest: 60s