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Oct 17th 2018

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tren Inferior (TM) (Fuerza) 15 exercises, 2 hrs 29 mins

Tren Superior (TM) (Fuerza) 15 exercises, 2 hrs 2 mins

Barbell Bench Press	4x4 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Weighted Bench Dip	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s

Tren Inferior (EM) (Bombeos) 25 exercises, 2 hrs 43 mins

Barbell Squat	4x10 reps	rest: 5s
Cable Pull Through	4x10 reps	rest: 5s
Barbell Sumo Deadlift	4x10 reps	rest: 5s
Barbell Glute Bridge	4x10 reps	rest: 5s
Barbell Front Squat	4x10 reps	rest: 5s
Barbell Hip Thrust	4x10 reps	rest: 5s
Barbell Deep Squat	4x10 reps	rest: 5s
Single-Leg Kickback	4x20 reps	rest: 5s
Machine Leg Press	4x10 reps	rest: 5s
Barbell Lunge	4x20 reps	rest: 5s
Machine Leg Curl (Prone)	4x10 reps	rest: 5s
Calf Press On Leg Press	4x10 reps	rest: 5s
Machine Hip Adduction	4x20 reps	rest: 5s
Dumbbell Seated Calf Raise	4x10 reps	rest: 5s
Machine Hip Abduction	4x20 reps	rest: 5s
Barbell Seated Calf Raise	4x10 reps	rest: 5s
Machine Seated Leg Curl	4x10 reps	rest: 5s
Machine Seated Calf Raise	4x10 reps	rest: 5s
Machine Calf Press	4x10 reps	rest: 5s
Cable Kneeling Crunch	4x25 reps	rest: 5s
Barbell Seated Twist	4x20 reps	rest: 5s
Cable Kneeling Crunch	4x25 reps	rest: 5s
Cable Wood Chop	4x20 reps	rest: 5s
Cable Rotational Crunch (Kneeling)	4x25 reps	rest: 5s
Plank	4x10 reps	rest: 60s

Tren Superior (EM) (Bombeos) 25 exercises, 2 hrs 11 mins

Barbell Bench Press	4x10 reps	rest: 5s
Cable Seated Row	4x10 reps	rest: 5s
Barbell Incline Bench Press	4x10 reps	rest: 5s
Barbell Bent-Over Row	4x10 reps	rest: 5s
Dumbbell Decline Bench Press	4x10 reps	rest: 5s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 5s
Dumbbell Incline Fly	4x10 reps	rest: 5s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 5s
Cable Cross-Over	4x10 reps	rest: 5s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 5s
Barbell Shrug	4x10 reps	rest: 5s
Cable Rope Face Pull	4x10 reps	rest: 5s
Barbell Military Press	4x10 reps	rest: 5s
Dumbbell Front Raise	4x10 reps	rest: 5s
Dumbbell Lateral Raise	4x10 reps	rest: 5s
Dumbbell Tricep Kickback	4x10 reps	rest: 5s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 5s
Bench Dip	4x10 reps	rest: 5s
Dumbbell Incline Curl	4x10 reps	rest: 5s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 5s
Cable Bicep Curl	4x10 reps	rest: 5s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 5s
EZ Bar Close Grip Curl	4x10 reps	rest: 5s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 5s
Dumbbell Concentration Curl	4x10 reps	rest: 5s

Tren Inferior (EM) (Hipertrofia) 20 exercises, 3 hrs 17 mins

Tren Superior (EM) (Hipertrofia) 20 exercises, 2 hrs 47 mins

Barbell Bench Press	5x12 reps	rest: 20s
Barbell Bent-Over Row	5x12 reps	rest: 20s
Barbell Incline Bench Press	5x12 reps	rest: 20s
Cable Seated Row	5x12 reps	rest: 20s
Dumbbell Decline Bench Press	5x12 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 20s
Cable Cross-Over	5x12 reps	rest: 20s
Machine Reverse Lat Pulldown (Close Grip)	5x12 reps	rest: 20s
Cable Rope Face Pull	5x12 reps	rest: 20s
Barbell Military Press	5x12 reps	rest: 20s
Dumbbell Front Raise	5x12 reps	rest: 20s
Dumbbell Lateral Raise	5x12 reps	rest: 20s
Dumbbell Tricep Kickback	5x12 reps	rest: 20s
Dumbbell Incline Hammer Curl	5x12 reps	rest: 20s
Barbell Tricep Extension (Supine)	5x12 reps	rest: 20s
Dumbbell Incline Curl	5x12 reps	rest: 20s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 20s
Cable Bicep Curl	5x12 reps	rest: 20s
Barbell Skull Crusher (Reverse Grip)	5x12 reps	rest: 20s
Dumbbell Concentration Curl	5x12 reps	rest: 20s

Antebrazos + Cardio (Break) 8 exercises, 1 hr 54 mins

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)	10x10 reps	rest: 5s
Dumbbell One-Arm Reverse Bench Wrist Curl	10x10 reps	rest: 5s
Dumbbell One-Arm Wrist Curl	10x10 reps	rest: 5s
Barbell Wrist Curl (Posterior)	10x10 reps	rest: 5s
Barbell Reverse Curl	10x10 reps	rest: 5s
	10x1 reps	rest: 60s
Plank	10x10 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 30s