AidanRoss2

Nov 26th 2018

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Muscle Focused

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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

Chest/Odd Muscles 9 exercises, 42 mins

Dumbbell Bench Press	3x12 reps	rest: 10s
Cable Mid Chest Crossover	3x12 reps	rest: 10s
	3x12 reps	rest: 10s
Cable Lower Chest Raise	3x12 reps	rest: 10s
Dumbbell Incline Bench Press	3x12 reps	rest: 10s
Cable Upper Chest Crossover	3x12 reps	rest: 10s
	3x12 reps	rest: 10s
Machine Seated Calf Raise	3x12 reps	rest: 10s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 10s

Back/Core 7 exercises, 30 mins

Dumbbell Bent-Over Row (Palms in)	3x12 reps	rest: 10s
Dumbbell Bent-Over Row (Palm in)	3x12 reps	rest: 10s
Machine Seated Row	3x12 reps	rest: 10s
Back Hyperextension	3x12 reps	rest: 10s
Decline Crunch	3x12 reps	rest: 10s
Leg Raise	3x12 reps	rest: 10s
	3x12 reps	rest: 10s

Legs/deltoids 7 exercises, 35 mins

Chest/Odd muscles 7 exercises, 34 mins

Barbell Bench Press	3x12 reps	rest: 10s
Dumbbell Fly	3x12 reps	rest: 10s
Machine Fly	3x12 reps	rest: 10s
Dumbbell Decline Bench Press	3x12 reps	rest: 10s
	3x12 reps	rest: 10s
Barbell Standing Calf Raise	3x12 reps	rest: 10s
Wrist Roller	3x12 reps	rest: 10s

(Biceps, triceps)/ Core 6 exercises, 26 mins

Back/Deltoid 8 exercises, 40 mins

Barbell Deadlift	3x12 reps	rest: 10s
Pull-Up	3x12 reps	rest: 10s
Machine Lat Pulldown	3x12 reps	rest: 10s
Dumbbell One-Arm Row	3x12 reps	rest: 10s
Machine Deltoid Raise	2x12 reps	rest: 45s
Machine Reverse Fly	2x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 10s
Cable Rope Face Pull	3x12 reps	rest: 10s

Leg/(Biceps, triceps) 6 exercises, 28 mins

Barbell Front Squat	3x12 reps	rest: 10s
	3x12 reps	rest: 10s
Machine Leg Curl (Prone)	3x12 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 10s
Cable Shoulder Extension	3x12 reps	rest: 10s
Cable Rope Hammer Curl	3x12 reps	rest: 10s