2018 From zero To Hero

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Anno 2018. Riprendo la palestra per essere bullo al concerto degli slayer. 1 ottobre 2018

Chest - Biceps 8 exercises, 1 hr 32 mins

Barbell Incline Bench Press	4x15,12,10,8 reps	rest: 60s
Dumbbell Incline Fly	4x15,12,10,8 reps	rest: 60s
Dip	4x99 reps	rest: 60s
Machine Fly	4x15,12,10,8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	5x15,10,8,6,4 reps	rest: 60s
Dumbbell Incline Curl	5x15,10,8,6,4 reps	rest: 60s
Crunch	5x25 reps	rest: 60s
Back Hyperextension	5x15 reps	rest: 60s

Back 8 exercises, 1 hr 31 mins

Machine Reverse Lat Pulldown (Close Grip)	4x15,12,10,8 reps	rest: 60s
Cable Elevated Row	4x15,12,10,8 reps	rest: 60s
Machine Seated Row	4x15,12,10,8 reps	rest: 60s
Leverage Machine High Row	4x15,12,10,8 reps	rest: 60s
Pull-Up	4x99 reps	rest: 60s
Cable Side Bend	4x10 reps	rest: 60s
Parallel Bar Leg Raise	4x12 reps	rest: 60s
Back Hyperextension	5x15 reps	rest: 60s

Legs 7 exercises, 1 hr 7 mins

Shoulder - Triceps 8 exercises, 1 hr 15 mins

Leverage Shoulder Press	5x25,15,12,10,8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	5x25,15,12,10,8 reps	rest: 60s
Cable Deltoid Raise	5x25,15,12,10,8 reps	rest: 60s
Barbell Upright Row	5x25,15,12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x10 reps	rest: 60s
Crunch	5x25 reps	rest: 60s
Back Hyperextension	5x15 reps	rest: 60s