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November 2013

jaymars4

Dec 1st 2013

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November 2013

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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

Day 1
Day 1
Day 2
Day 2

Day 1 - Legs, back, biceps, forearms, abs 14 exercises, 1 hr 37 mins

	Barbell Deep Squat	4x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	Dumbbell Bicep Curl	4x8 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Seated Bicep Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Bodyweight Lunge	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Alternating Heel Touch	3x8 reps	rest: 60s

Day 1 - Legs, back, biceps, forearms, abs 14 exercises, 1 hr 37 mins

	Barbell Deep Squat	4x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	Dumbbell Bicep Curl	4x8 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Cable Seated Bicep Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
	Bodyweight Lunge	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Alternating Heel Touch	3x8 reps	rest: 60s

Day 2 - Chest, deltoids, triceps, abs. 13 exercises, 1 hr 37 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Machine Dip	4x8 reps	rest: 60s
	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Crunch	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Machine Fly	4x8 reps	rest: 60s
	Push-Up	4x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
		4x8 reps	rest: 60s

Day 2 - Chest, deltoids, triceps, abs. 13 exercises, 1 hr 37 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Machine Dip	4x8 reps	rest: 60s
	Dumbbell Lateral Raise	4x8 reps	rest: 60s
	Crunch	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
	Machine Fly	4x8 reps	rest: 60s
	Push-Up	4x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
		4x8 reps	rest: 60s
		4x8 reps	rest: 60s

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