SubhavRamnani

Nov 5th 2018

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Strength training

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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

Big Muscles BCL and Cardio 7 exercises, 1 hr 24 mins

Arms BTS and Abs 12 exercises, 1 hr 44 mins

Deadlift to Bicep Curl	3x12 reps	rest: 90s
Dumbbell Bicep Curl	3x12 reps	rest: 90s
Preacher Curl Machine	3x12 reps	rest: 90s
Dumbbell Seated Tricep Press	3x8 reps	rest: 90s
Weighted Tricep Dip	3x8 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 90s
Dumbbell Cuban Press	3x10 reps	rest: 90s
Crunch	3x25 reps	rest: 90s
Air Bike	3x25 reps	rest: 90s
Medicine Ball Chest Throw (Supine)	3x25 reps	rest: 90s
Bent Knee Hip Raise	3x12 reps	rest: 90s
Plank	3x8 reps	rest: 90s

Big Muscles BCL and Cardio 7 exercises, 1 hr 19 mins

Barbell Bent-Over Row	5x8 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 90s
Dumbbell Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s
Dumbbell Decline Bench Press	5x5 reps	rest: 90s
Machine Leg Extension	5x8 reps	rest: 90s
Treadmill Running	1x8 reps	rest: 10s

Arms BTS and Abs 14 exercises, 4 hrs 0 min

Barbell Preacher Curl	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 90s
Cable Bicep Curl	3x12 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
Machine Dip	3x15 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Barbell Upright Row	3x10 reps	rest: 90s
Decline Crunch	3x15 reps	rest: 90s
Alternating Heel Touch	3x100 reps	rest: 90s
Bench Leg Raise (Supine)	3x15 reps	rest: 90s
Dumbbell Side Bend	3x15 reps	rest: 90s
Cable Seated Crunch	3x9999 reps	rest: 90s
Plank	3x8 reps	rest: 90s

Big Muscles BTS and Cardio 6 exercises, 1 hr 10 mins

Barbell Bent-Over Row (Reverse Grip)	5x8 reps	rest: 90s
Barbell Bench Press	5x5 reps	rest: 90s
Barbell Incline Bench Press	5x5 reps	rest: 90s
Barbell Decline Bench Press	5x5 reps	rest: 90s
Hack Squat	5x8 reps	rest: 90s
Treadmill Running	1x8 reps	rest: 10s

Arms BTS and Cardio 12 exercises, 1 hr 47 mins

Deadlift to Bicep Curl	3x12 reps	rest: 90s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 90s
EZ Bar Curl	3x12 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Barbell Military Press	3x12 reps	rest: 90s
Crunch	3x25 reps	rest: 90s
Air Bike	3x25 reps	rest: 90s
Medicine Ball Chest Throw (Supine)	3x25 reps	rest: 90s
Bent Knee Hip Raise	3x12 reps	rest: 90s
Plank	3x8 reps	rest: 90s