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P.H.U.L.

ErcanCoskun

Nov 3rd 2018

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P.H.U.L.

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Upper 7 exercises, 58 mins

	Barbell Bench Press	3x5 reps	rest: 180s
	Barbell Incline Bench Press	3x8 reps	rest: 120s
	Barbell Bent-Over Row	3x5 reps	rest: 120s
	Pull-Up	3x5 reps	rest: 90s
	Barbell Military Press	3x6 reps	rest: 120s
	Barbell Curl	2x8 reps	rest: 120s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	2x8 reps	rest: 60s

Lower Power 5 exercises, 48 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Deadlift	3x5 reps	rest: 180s
	Machine Leg Press	3x12 reps	rest: 150s
	Machine Calf Press	3x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s

Upper Hyper 7 exercises, 48 mins

	Barbell Incline Bench Press	3x12 reps	rest: 60s
	Dumbbell Incline Fly	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 90s
	Dumbbell Lateral Raise	3x10 reps	rest: 45s
	Dumbbell Alternating Incline Curl	3x12 reps	rest: 45s
	Cable Shoulder Extension	3x12 reps	rest: 45s

Lower Hyper 6 exercises, 46 mins

	Barbell Squat	3x5 reps	rest: 180s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x5 reps	rest: 90s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Calf Press	4x8 reps	rest: 60s
	Hanging Leg Raise	3x8 reps	rest: 60s

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