2017: Nov-Dec

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Basic compound...

AM: Legs 9 exercises, 1 hr 4 mins

PM: Legs & Back 7 exercises, 35 mins

Machine Leg Press	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 30s
Machine Hip Adduction	3x10 reps	rest: 30s
Machine Hip Abduction	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s

Chest & Back 9 exercises, 1 hr 22 mins

Running	1x0 reps	rest: 40s
Seated Hamstring Stretch	3x10 reps	rest: 30s
Quadricep Stretch	3x10 reps	rest: 30s
Push-Up	3x10 reps	rest: 30s
Weight Plate Russian Twist	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s

AM: Arms 9 exercises, 1 hr 7 mins

Elliptical Training	1x0 reps	rest: 25s
Push-Up	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Dip	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 30s
Dumbbell Hammer Curl	3x10 reps	rest: 30s