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Asim's Routine

HawkShark

Jan 14th 2014

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Asim's 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

Chest // Back 9 exercises, 2 hrs 9 mins

	Stationary Bike	0x0 reps	rest: 60s
	Pull-Up	3x5 reps	rest: 60s
	Barbell Incline Bench Press	4x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
	Barbell Bench Press	4x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s
	Push-Up	2x100 reps	rest: 60s

Legs // Calves 7 exercises, 1 hr 53 mins

	Stationary Bike	0x0 reps	rest: 60s
	Machine Leg Extension	2x25 reps	rest: 60s
	Machine Leg Press	5x10 reps	rest: 60s
	Dumbbell Lunge	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Calf Press On Leg Press	6x12 reps	rest: 60s

Cardio // Core 0 exercises, 0 min

Shoulders // Calves // Core 8 exercises, 1 hr 57 mins

	Stationary Bike	0x0 reps	rest: 60s
	Dumbbell Reverse Fly	4x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
	Machine Shoulder Press	4x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Barbell Front Raise	3x10 reps	rest: 60s
	Smith Machine Shrug	3x10 reps	rest: 60s
	Calf Press On Leg Press	6x12 reps	rest: 60s

Arms // Core 11 exercises, 2 hrs 33 mins

	Stationary Bike	0x0 reps	rest: 60s
	Barbell Curl	4x10 reps	rest: 60s
	Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s
	Preacher Curl Machine	3x12 reps	rest: 60s
	Dumbbell Hammer Curl	2x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Dip	2x100 reps	rest: 60s
	Tricep Push-Up	2x100 reps	rest: 60s

Cardio 0 exercises, 0 min

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