Strength Comes in Numbers

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders 6 exercises, 51 mins

Medicine Ball Overhead Throw	4x12 reps	rest: 45s
Dumbbell One-Arm Shoulder Press	4x12 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 45s
Cable Rope Face Pull	4x12 reps	rest: 45s
Barbell Rear Press	4x12 reps	rest: 45s
Barbell Shrug	4x12 reps	rest: 45s

Arms 6 exercises, 34 mins

EZ Bar Curl	3x8 reps	rest: 45s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 45s
Cable Reverse Curl	3x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s
Dumbbell Tricep Kickback	3x8 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 45s

Chest 6 exercises, 1 hr 6 mins

Barbell Bench Press	4x6 reps	rest: 110s
Barbell Incline Bench Press	4x6 reps	rest: 110s
Cable Cross-Over	4x6 reps	rest: 110s
Dumbbell Pullover	4x6 reps	rest: 110s
Barbell Decline Bench Press (Reverse Grip)	4x6 reps	rest: 110s
Dumbbell One-Arm Bench Press	4x6 reps	rest: 110s

Back 6 exercises, 50 mins

Active Recovery 1 exercises, 46 mins

1x0 reps

rest: 45s

Legs 7 exercises, 57 mins

Barbell Squat	4x12 reps	rest: 45s
Kettlebell Single-Leg Deadlift	4x12 reps	rest: 45s
Calf Press On Leg Press	4x12 reps	rest: 45s
Machine Leg Press	4x12 reps	rest: 45s
Barbell Front Squat	3x5 reps	rest: 45s
Barbell Deadlift	4x8 reps	rest: 45s
Hack Squat	4x12 reps	rest: 45s