3 day split

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2 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1: Chest and Triceps 13 exercises, 55 mins

Leverage Chest Press	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 0s
Leverage Decline Chest Press	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 0s
Machine Fly	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 0s
Machine Bench Press	3x8 reps	rest: 0s
Push-Up	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 0s
Machine Dip	3x8 reps	rest: 0s
Indoor Cycling	1x0 reps	rest: 15s

Day 2: Shoulders and Biceps 13 exercises, 1 hr 0 min

Leverage Machine Shrug	3x8 reps	rest: 0s
Dumbbell Alternating Front Raise	3x10 reps	rest: 0s
Cable Upright Row	3x8 reps	rest: 0s
Dumbbell Alternating Front Raise	3x10 reps	rest: 0s
Cable Reverse Fly	3x8 reps	rest: 0s
Dumbbell Alternating Front Raise	3x10 reps	rest: 0s
Leverage Shoulder Press	3x8 reps	rest: 0s
Dumbbell Alternating Front Raise	3x10 reps	rest: 0s
Cable Bicep Curl	3x8 reps	rest: 0s
Cable Rope Hammer Curl	3x8 reps	rest: 0s
Preacher Curl Machine	3x8 reps	rest: 0s
Machine Bicep Curl (Reverse Grip)	3x8 reps	rest: 0s
Indoor Cycling	1x0 reps	rest: 15s

Day 3: Legs and Back 13 exercises, 58 mins