DarceeBensonBeer

Oct 16th 2018

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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

5week strength training cycle 1week off then repeat nOne bodypart a workout, Wensday and Saturday off

BACK 7 exercises, 1 hr 2 mins

Barbell Deadlift	7x8 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s

CHEST 7 exercises, 1 hr 4 mins

Barbell Bench Press	7x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s

LEGS 7 exercises, 1 hr 2 mins

Barbell Squat	7x8 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s

ARMS 8 exercises, 1 hr 26 mins

Barbell Bench Press (Close Grip)	7x8 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Seated Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Barbell Curl	7x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s

SHOULDERS 7 exercises, 1 hr 1 min

Barbell Shoulder Press	7x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s

1 BEGINNING HIT ROUTINE 12 exercises, 1 hr 28 mins

Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Tuck Crunch	3x12 reps	rest: 60s

1 INTERMEDIATE HIT ROUTINE 10 exercises, 1 hr 4 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s

2 BEGINNING HIT ROUTINE 20 exercises, 2 hrs 8 mins

Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

2 INTERMEDIATE HIT ROUTINE 10 exercises, 1 hr 5 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

3 BEGINNING HIT ROUTINE 12 exercises, 1 hr 18 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

3 INTERMEDIATE HIT ROUTINE 14 exercises, 1 hr 31 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s

4 BEGINNING HIT ROUTINE 14 exercises, 1 hr 30 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s

4 INTERMEDIATE HIT ROUTINE 8 exercises, 52 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s

5 INTERMEDIATE HIT ROUTINE 16 exercises, 1 hr 42 mins

Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Tuck Crunch	3x8 reps	rest: 60s
Stability Ball Reverse Crunch	3x8 reps	rest: 60s

BACK & TRICEP 11 exercises, 2 hrs 7 mins

Barbell Deadlift	7x5 reps	rest: 120s
Barbell Bench Press (Close Grip)	7x5 reps	rest: 120s
Barbell Tricep Extension	3x12 reps	rest: 60s
Back Hyperextension	3x30 reps	rest: 60s
Barbell Seated Tricep Extension	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x30 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Cable Seated Row	3x30 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x30 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x30 reps	rest: 60s

CHEST & BICEP 11 exercises, 2 hrs 5 mins

Barbell Bench Press	7x5 reps	rest: 120s
Barbell Curl	7x5 reps	rest: 120s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Decline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x30 reps	rest: 60s
Machine Fly	3x30 reps	rest: 60s
Dumbbell Pullover	3x30 reps	rest: 60s

LEG & SHOULDERS 14 exercises, 2 hrs 21 mins

Barbell Squat	7x5 reps	rest: 120s
Barbell Military Press	7x5 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x30 reps	rest: 60s
Dumbbell Lateral Raise	3x30 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s
Dumbbell Bent-Over Raise	3x30 reps	rest: 60s

POWER TRAINING 6 exercises, 1 hr 10 mins

Barbell Shoulder Press	7x5 reps	rest: 60s
Barbell Deadlift	7x5 reps	rest: 60s
Barbell Bench Press	7x5 reps	rest: 60s
Barbell Squat	7x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	7x5 reps	rest: 60s
Barbell Curl	7x5 reps	rest: 60s