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Jan 12th 2014

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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

Strength and endurance. Two weeks to breakup the norm.

After cardio, rest indicates the end of a super set.
- Do each exercise resting only as long as it takes to transition to the next until a rest is specified.
- Repeat each super set the specified number of sets.

Weight used should be a challenge while still completing specified number of sets/ reps with good form.
- Do not sacrifice form for weight.

Routine should take approximately 50-60 minutes.

W1D1 14 exercises, 1 hr 18 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Bench Press	5x8 reps	rest: 20s
Pull-Up	5x8 reps	rest: 20s
Machine Single-Leg Extension	5x8 reps	rest: 20s
Smith Machine Reverse Calf Raise	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 20s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 20s
EZ Bar Close Grip Curl	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
Dumbbell Lunge	3x8 reps	rest: 20s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
	1x1 reps	rest: 1s

W1D2 14 exercises, 1 hr 16 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Decline Bench Weighted Twist	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
Weight Plate Rotation	3x8 reps	rest: 20s
Crunch	3x20 reps	rest: 20s
Back Hyperextension	3x8 reps	rest: 60s
	1x1 reps	rest: 1s
	5x8 reps	rest: 20s
Weighted Tricep Dip	5x8 reps	rest: 20s
Parallel Bar Leg Raise	5x8 reps	rest: 20s
Cable Bicep Curl	5x8 reps	rest: 20s
Cable Kneeling Crunch	5x8 reps	rest: 20s
	1x1 reps	rest: 1s

W1D3 - Rest/ Cardio (Choice) 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

W1D4 14 exercises, 1 hr 16 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Incline Bench Press	5x8 reps	rest: 20s
Machine Inverted Row	5x8 reps	rest: 20s
Smith Machine Front Squat	5x8 reps	rest: 20s
Cable Reverse Fly	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Barbell Pullover and Press	3x8 reps	rest: 20s
Machine Leg Press	3x8 reps	rest: 20s
Machine Single-Leg Calf Press	3x8 reps	rest: 20s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
	1x1 reps	rest: 1s

W1D5 15 exercises, 1 hr 23 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Decline Bench Weighted Twist	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
Weight Plate Rotation	3x8 reps	rest: 20s
Crunch	3x20 reps	rest: 20s
Pull-Up	3x8 reps	rest: 60s
	1x1 reps	rest: 1s
Cable Cross-Over	5x8 reps	rest: 20s
	5x8 reps	rest: 20s
Weighted Tricep Dip	5x8 reps	rest: 20s
Parallel Bar Leg Raise	5x8 reps	rest: 20s
Cable Lower Chest Raise	5x8 reps	rest: 20s
Barbell Preacher Curl	5x8 reps	rest: 20s
	1x1 reps	rest: 1s

W1D6 13 exercises, 1 hr 13 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Bench Press	5x8 reps	rest: 20s
Pull-Up	5x8 reps	rest: 20s
Dumbbell Fly	5x8 reps	rest: 20s
Dumbbell Press (Close Grip)	5x8 reps	rest: 20s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Barbell Curl	3x8 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x8 reps	rest: 20s
Barbell Squat to Shoulder Press	3x8 reps	rest: 20s
	1x1 reps	rest: 1s

W1D7 - Rest/ Cardio (Choice) 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

W2D1 12 exercises, 1 hr 15 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Deadlift	5x8 reps	rest: 20s
Barbell Shoulder Press	5x8 reps	rest: 20s
Barbell Curl	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Bench Push-Up	5x8 reps	rest: 20s
Dumbbell Fly	5x8 reps	rest: 20s
Dumbbell One-Arm Press (Reverse Grip)	5x8 reps	rest: 20s
Dumbbell One-Arm Press (Reverse Grip)	5x8 reps	rest: 20s
Cable Cross-Over	5x8 reps	rest: 20s
	1x1 reps	rest: 1s

W2D2 13 exercises, 1 hr 11 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Hanging Knee Raise Rotation	3x8 reps	rest: 20s
Leg Pull-In	3x8 reps	rest: 20s
Weight Plate Rotation	3x8 reps	rest: 20s
Push-Up	3x15 reps	rest: 20s
	1x1 reps	rest: 1s
	5x8 reps	rest: 20s
Machine Reverse Lat Pulldown (Close Grip)	5x8 reps	rest: 20s
Cable One-Arm Tricep Extension	5x8 reps	rest: 20s
Cable One-Arm Tricep Extension	5x8 reps	rest: 20s
Deadlift to Bicep Curl	5x8 reps	rest: 20s
	1x1 reps	rest: 1s

W2D3 - Rest/ Cardio (Choice) 1 exercises, 1 hr 1 min

Running

1x0 reps

rest: 60s

W2D4 14 exercises, 1 hr 16 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Incline Bench Press	5x8 reps	rest: 20s
Machine Inverted Row	5x8 reps	rest: 20s
Smith Machine Front Squat	5x8 reps	rest: 20s
Cable Reverse Fly	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Barbell Pullover and Press	3x8 reps	rest: 20s
Machine Leg Press	3x8 reps	rest: 20s
Machine Single-Leg Calf Press	3x8 reps	rest: 20s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
	1x1 reps	rest: 1s

W2D5 15 exercises, 1 hr 23 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Decline Bench Weighted Twist	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x15 reps	rest: 20s
Weight Plate Rotation	3x8 reps	rest: 20s
Crunch	3x20 reps	rest: 20s
Pull-Up	3x8 reps	rest: 60s
	1x1 reps	rest: 1s
Cable Cross-Over	5x8 reps	rest: 20s
	5x8 reps	rest: 20s
Weighted Tricep Dip	5x8 reps	rest: 20s
Parallel Bar Leg Raise	5x8 reps	rest: 20s
Cable Lower Chest Raise	5x8 reps	rest: 20s
Barbell Preacher Curl	5x8 reps	rest: 20s
	1x1 reps	rest: 1s

W2D6 13 exercises, 1 hr 13 mins

Elliptical Training	1x1 reps	rest: 15s
	1x1 reps	rest: 5s
Barbell Bench Press	5x8 reps	rest: 20s
Pull-Up	5x8 reps	rest: 20s
Dumbbell Fly	5x8 reps	rest: 20s
Dumbbell Press (Close Grip)	5x8 reps	rest: 20s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 20s
	1x1 reps	rest: 1s
Barbell Curl	3x8 reps	rest: 20s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 20s
Dumbbell Deep Push-Up	3x8 reps	rest: 20s
Barbell Squat to Shoulder Press	3x8 reps	rest: 20s
	1x1 reps	rest: 1s