bvdh1972

Feb 20th 2019

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GVT / Supersets V.1

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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

Chest & Back 8 exercises, 59 mins

Leverage Chest Press	6x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	6x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x8 reps	rest: 0s
	5x8 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 0s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 0s
Cable Standing Row	4x12 reps	rest: 60s

Quads/Hamstring & Abs 8 exercises, 1 hr 2 mins

Shoulders & Calves 9 exercises, 1 hr 2 mins

Leverage Shoulder Press	5x8 reps	rest: 0s
Calf Press On Leg Press	5x15 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 0s
Hack Calf Raise	4x15 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Cable Lateral Raise	3x12 reps	rest: 0s
Smith Machine Shrug	3x12 reps	rest: 60s
	3x15 reps	rest: 60s

Biceps & Triceps & Abs 8 exercises, 1 hr 6 mins

Cable Bicep Curl (Close Grip)	5x10 reps	rest: 0s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Dumbbell Incline Curl	5x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 0s
Cable Wood Chop	4x20 reps	rest: 45s

Cardio 9 exercises, 22 mins

Fitness Test 10 exercises, 55 mins