McKenziParham

Jan 24th 2019

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4 Week - Full Body Gym Routine

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1 - Day 1: Back 8 exercises, 1 hr 4 mins

Cable Lat Pulldown (Wide Grip)	3x18 reps	rest: 45s
Cable Seated Row	3x18 reps	rest: 45s
Dumbbell One-Arm Row	3x18 reps	rest: 45s
Cable One-Arm Lat Pulldown	3x18 reps	rest: 45s
Barbell Bent-Over Row	3x18 reps	rest: 45s
Stability Ball Back Extension	3x18 reps	rest: 45s
Stability Ball Crunch	3x18 reps	rest: 45s
Stability Ball Pull-In	3x18 reps	rest: 45s

Week 1 - Day 2: Bi's & Tri's 7 exercises, 1 hr 2 mins

Cable Bicep Curl (Close Grip)	3x18 reps	rest: 45s
Cable Shoulder Extension	3x18 reps	rest: 45s
Cable One-Arm High Curl	3x18 reps	rest: 45s
Cable Tricep Kickback	3x18 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x18 reps	rest: 45s
Dumbbell Decline Tricep Extension	3x18 reps	rest: 45s
Stability Ball Crunch	3x50 reps	rest: 45s

Week 1 - Day 3: Glutes 8 exercises, 1 hr 3 mins

Smith Machine Split Squat	3x12 reps	rest: 45s
Smith Machine Squat	3x18 reps	rest: 45s
Single-Leg Kickback	3x12 reps	rest: 45s
Cable Pull Through	3x18 reps	rest: 45s
Barbell Hip Thrust	3x12 reps	rest: 45s
Machine Single-Leg Press	3x12 reps	rest: 45s
Stability Ball Pull-In	3x12 reps	rest: 45s
Barbell Single-Leg Squat	3x18 reps	rest: 45s

Week 1 - Day 4: Shoulders 7 exercises, 1 hr 0 min

Dumbbell One-Arm Front Raise	3x18 reps	rest: 45s
Cable Internal Rotation	3x18 reps	rest: 45s
Barbell Upright Row	3x18 reps	rest: 45s
Barbell Military Press	3x18 reps	rest: 45s
Cable Rope Deltoid Row	3x18 reps	rest: 45s
Cable Kneeling Crunch	3x18 reps	rest: 45s
Cable Side Bend	3x25 reps	rest: 45s

Week 1 - Day 5: Chest 8 exercises, 1 hr 7 mins

Dumbbell Bench Press	3x18 reps	rest: 45s
Dumbbell Fly	3x18 reps	rest: 45s
Machine Fly	3x18 reps	rest: 45s
Barbell Reverse Curl	3x18 reps	rest: 45s
Cable Lower Chest Raise	3x18 reps	rest: 45s
Dumbbell Pullover	3x18 reps	rest: 45s
Oblique Crunch	3x25 reps	rest: 45s
Crunch	3x18 reps	rest: 45s

Week 1 - Day 6: Legs 6 exercises, 57 mins

Machine Hip Abduction	3x18 reps	rest: 45s
Machine Hip Adduction	3x18 reps	rest: 45s
Barbell Clean Deadlift	3x18 reps	rest: 45s
Barbell Front Squat	3x18 reps	rest: 45s
Barbell Single-Leg Squat	3x18 reps	rest: 45s
Decline Crunch	3x50 reps	rest: 45s

Week 2 - Day 1: Back 6 exercises, 50 mins

Cable One-Arm Lat Pulldown	3x18 reps	rest: 45s
T Bar Row	3x18 reps	rest: 45s
Barbell Bent-Over Row	3x18 reps	rest: 45s
Cable V Bar Pulldown	3x18 reps	rest: 45s
Smith Machine Deadlift	3x18 reps	rest: 45s
Decline Crunch	3x18 reps	rest: 45s

Week 2 - Day 2: Bi's & Tri's 9 exercises, 1 hr 7 mins

Barbell Curl	3x18 reps	rest: 45s
Barbell Seated Tricep Extension	3x18 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x18 reps	rest: 45s
Dumbbell Alternating Tricep Kickback	3x18 reps	rest: 45s
Reverse Crunch	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Stability Ball Pull-In	3x18 reps	rest: 45s

Week 2 - Day 3: Glutes 8 exercises, 1 hr 3 mins

Glute Kickback	3x18 reps	rest: 45s
Barbell Glute Bridge	3x18 reps	rest: 45s
Single-Leg Kickback	3x18 reps	rest: 45s
Machine Single-Leg Press	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Barbell Lateral Lunge	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Stability Ball Crunch	3x18 reps	rest: 45s

Week 2 - Day 4: Shoulders 7 exercises, 1 hr 3 mins

Cable Rope Deltoid Row	3x18 reps	rest: 45s
Cable Internal Rotation	3x18 reps	rest: 45s
Dumbbell Upright Row	3x18 reps	rest: 45s
Dumbbell Bent-Over Raise	3x18 reps	rest: 45s
Dumbbell Seated Alternating Arnold Press	3x18 reps	rest: 45s
Dumbbell Seated Dublin Press	3x18 reps	rest: 45s
Decline Crunch	3x50 reps	rest: 45s

Week 2 - Day 5: Chest 7 exercises, 56 mins

Dumbbell Incline Bench Press	3x18 reps	rest: 45s
Dumbbell Incline Fly	3x18 reps	rest: 45s
Cable Cross-Over	3x18 reps	rest: 45s
Cable Upper Chest Crossover	3x18 reps	rest: 45s
Machine Fly	3x18 reps	rest: 45s
Bench Push-Up	3x18 reps	rest: 45s
Bench Crunch	3x18 reps	rest: 45s

Week 2 - Day 6: Legs 8 exercises, 1 hr 11 mins

Smith Machine Squat	4x18 reps	rest: 45s
Machine Leg Curl (Prone)	3x18 reps	rest: 45s
Dumbbell Lunge	3x18 reps	rest: 45s
Machine Hip Abduction	3x18 reps	rest: 45s
Machine Hip Adduction	3x18 reps	rest: 45s
Dumbbell Step-Up	3x18 reps	rest: 45s
Cable Kneeling Crunch	3x18 reps	rest: 45s
Dumbbell Side Bend	3x25 reps	rest: 45s

Week 3 - Day 1: Back 7 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	3x18 reps	rest: 45s
Cable Seated Row	3x18 reps	rest: 45s
Back Hyperextension	3x18 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x18 reps	rest: 45s
Cable Shoulder Extension	3x18 reps	rest: 45s
Smith Machine Bent-Over Row	3x18 reps	rest: 45s
Stability Ball Crunch	3x50 reps	rest: 45s

Week 3 - Day 2: Bi's & Tri's 8 exercises, 1 hr 4 mins

Cable Bicep Curl (Close Grip)	3x18 reps	rest: 45s
Cable Shoulder Extension	3x18 reps	rest: 45s
Dumbbell Bicep Curl	3x18 reps	rest: 45s
Dumbbell Tricep Extension	3x18 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x18 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	3x18 reps	rest: 45s
	3x25 reps	rest: 45s
Bench Leg Raise (Supine)	3x18 reps	rest: 45s

Week 3 - Day 3: Glutes 7 exercises, 57 mins

Single-Leg Kickback	3x18 reps	rest: 45s
Machine Single-Leg Press	3x18 reps	rest: 45s
Machine Single-Leg Extension	3x18 reps	rest: 45s
Barbell Hip Thrust	3x18 reps	rest: 45s
Glute Kickback	3x18 reps	rest: 45s
Hanging Leg Raise	3x18 reps	rest: 45s
	3x25 reps	rest: 45s

Week 3 - Day 4: Shoulders 8 exercises, 1 hr 5 mins

Barbell Military Press	3x18 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x18 reps	rest: 45s
Dumbbell Upright Row	3x18 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	3x18 reps	rest: 45s
Cable Rope Deltoid Row	3x18 reps	rest: 45s
Cable Internal Rotation	3x18 reps	rest: 45s
Dumbbell Bent-Over Raise	3x18 reps	rest: 45s
	3x25 reps	rest: 45s

Week 3 - Day 5: Chest 7 exercises, 1 hr 0 min

	3x18 reps	rest: 45s
Dumbbell Incline Fly	3x18 reps	rest: 45s
Dumbbell One-Arm Bench Press	3x18 reps	rest: 45s
Barbell Decline Pullover	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Stability Ball Crunch	3x50 reps	rest: 45s
Stability Ball Pull-In	3x15 reps	rest: 45s

Week 3 - Day 6: Legs 7 exercises, 58 mins

Machine Seated Leg Curl	3x18 reps	rest: 45s
Machine Leg Extension	3x18 reps	rest: 45s
Barbell Deep Squat	3x18 reps	rest: 45s
Machine Hip Abduction	3x18 reps	rest: 45s
Machine Hip Adduction	3x18 reps	rest: 45s
Oblique Crunch	3x25 reps	rest: 45s
Crunch	3x50 reps	rest: 45s

Week 4 - Day 1: Back 6 exercises, 49 mins

Cable One-Arm Lat Pulldown	3x18 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x18 reps	rest: 45s
Cable Shoulder Extension	3x18 reps	rest: 45s
Cable Seated Row	3x18 reps	rest: 45s
Dumbbell One-Arm Row	3x18 reps	rest: 45s
Weight Plate Russian Twist	3x18 reps	rest: 45s

Week 4 - Day 2: Bi's & Tri's 7 exercises, 55 mins

Dumbbell Alternating Bicep Curl	3x18 reps	rest: 45s
Dumbbell Alternating Tricep Kickback	3x18 reps	rest: 45s
Barbell Bicep Drag Curl	3x18 reps	rest: 45s
Barbell Seated Tricep Extension	3x18 reps	rest: 45s
Cable Bicep Curl (Close Grip)	3x18 reps	rest: 45s
Cable Shoulder Extension	3x18 reps	rest: 45s
Decline Crunch	3x18 reps	rest: 45s

Week 4 - Day 3: Glutes 7 exercises, 55 mins

	3x18 reps	rest: 45s
Glute Kickback	3x18 reps	rest: 45s
Smith Machine Split Squat	3x18 reps	rest: 45s
Barbell Hip Thrust	3x18 reps	rest: 45s
Single-Leg Kickback	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Stability Ball Pull-In	3x18 reps	rest: 45s

Week 4 - Day 4: Shoulders 8 exercises, 1 hr 9 mins

Barbell Upright Row	3x18 reps	rest: 45s
Barbell Military Press	3x18 reps	rest: 45s
Dumbbell Bent-Over Raise	3x18 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x18 reps	rest: 45s
Machine Reverse Fly	3x18 reps	rest: 45s
Cable Upright Row	3x18 reps	rest: 45s
Oblique Crunch	3x25 reps	rest: 45s
Crunch	3x50 reps	rest: 45s

Week 4 - Day 5: Chest 7 exercises, 57 mins

	3x18 reps	rest: 45s
	3x18 reps	rest: 45s
Cable Cross-Over	3x18 reps	rest: 45s
Dumbbell Decline Bench Press	3x18 reps	rest: 45s
Dumbbell Incline Bench Press	3x18 reps	rest: 45s
Dumbbell Pullover	3x18 reps	rest: 45s
Parallel Bar Hip Raise	3x25 reps	rest: 45s

Week 4 - Day 6: Legs 7 exercises, 55 mins

Glute Kickback	3x18 reps	rest: 45s
Smith Machine Squat	3x18 reps	rest: 45s
Machine Hip Abduction	3x18 reps	rest: 45s
Machine Hip Adduction	3x18 reps	rest: 45s
Dumbbell Step-Up	3x18 reps	rest: 45s
	3x25 reps	rest: 45s
Plank	3x18 reps	rest: 45s