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Chest/Tri Back/Bi

dcornwell

Dec 10th 2018

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Chest/Tri Back/Bi

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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

Thursday
Tuesday
Monday
Friday

Legs/back/bi 8 exercises, 54 mins

	Barbell Front Squat	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Barbell Deadlift	4x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s

Chest/Tri 6 exercises, 39 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Fly	3x8 reps	rest: 60s
	Dumbbell Decline Fly	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

Legs 1 6 exercises, 41 mins

	Barbell Deep Squat	4x10,8,6,15 reps	rest: 60s
	Machine Leg Press	3x12 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Dumbbell Calf Raise	3x10 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s

Shoulders 5 exercises, 32 mins

	Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Military Press	3x8 reps	rest: 60s

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