mikist84

Jan 20th 2014

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body routine

Day 1 Chest and Back 34 exercises, 4 hrs 0 min

Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Weighted Side Bend	3x15 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x15 reps	rest: 60s
Dumbbell Deadlift	3x15 reps	rest: 60s
Bench Push-Up	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Cable Standing Row	3x15 reps	rest: 60s
Cable Mid Chest Crossover	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Cable Straight Arm Crossover	3x15 reps	rest: 60s
Dual Cable Triceps Extension	3x15 reps	rest: 60s
Push-Up to Side Plank	3x1 reps	rest: 60s
Exercise Dome Push-Up	3x15 reps	rest: 60s
Exercise Dome One-Arm Push-Up	3x15 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Windshield Wipers	3x10 reps	rest: 60s
Gorilla Chin-Up with Crunch	3x10 reps	rest: 60s
Weighted Hanging Knee Raise	3x10 reps	rest: 60s
Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 60s
Smith Machine Bench Press	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x15 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Kettlebell Renegade Row	3x13 reps	rest: 60s
Push-Up (Close Hand)	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
V-Up	3x20 reps	rest: 60s
Rotational Crunch	3x15 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Running	1x1 reps	rest: 60s

Day 2 Lower Body 21 exercises, 4 hrs 0 min

Arms and Shoulders 33 exercises, 4 hrs 0 min

EZ Bar Preacher Curl (Close Grip)	3x15 reps	rest: 60s
EZ Bar French Press	3x15 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x21 reps	rest: 60s
EZ Bar Tricep Extension	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s
Cable Reverse Curl	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 60s
Cable Standing Curl	3x15 reps	rest: 60s
Dual Cable Triceps Extension	3x15 reps	rest: 60s
Weight Plate Shrug	3x15 reps	rest: 60s
Weight Plate Reverse Curl	3x15 reps	rest: 60s
Weight Plate Front Raise	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s
Weighted Bench Dip	3x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Dip	3x20 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Running	0x0 reps	rest: 60s
	3x21 reps	rest: 60s

Core Focus 21 exercises, 3 hrs 30 mins

Air Bike	3x15 reps	rest: 60s
Parallel Bar Hip Flexion	3x15 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Bent Knee Hip Raise	3x15 reps	rest: 60s
Oblique Crunch	3x15 reps	rest: 60s
Cross Body Crunch	3x15 reps	rest: 60s
Stability Ball Incline Ab Crunch	3x15 reps	rest: 60s
Bench Oblique Crunch	3x15 reps	rest: 60s
Stability Ball Pull-In	3x15 reps	rest: 60s
Decline Oblique Crunch	3x15 reps	rest: 60s
Dragon Flag	3x15 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Boat Pose	3x15 reps	rest: 60s
Dumbbell Deadlift	3x12 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Ab Draw Leg Slide	3x15 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

PT Test 4 exercises, 43 mins

Full Body 36 exercises, 4 hrs 0 min

Push-Up	3x20 reps	rest: 60s
Push-Up to Side Plank	3x1 reps	rest: 60s
Exercise Dome Push-Up	3x15 reps	rest: 60s
Push-Up (Close Hand)	3x15 reps	rest: 60s
Dumbbell Deep Push-Up	3x15 reps	rest: 60s
Push-Up (Wide Hand)	3x15 reps	rest: 60s
Plyo Push-Up	3x15 reps	rest: 60s
Elevated Push-Up	3x15 reps	rest: 60s
Exercise Dome One-Arm Push-Up	3x12 reps	rest: 60s
Kneeling Hip Extension	3x20 reps	rest: 60s
Prisoner Squat	3x15 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Dumbbell Step-Up	3x15 reps	rest: 60s
Flutter Kick	3x15 reps	rest: 60s
Bridge	3x1 reps	rest: 60s
Single-Leg Glute Bridge	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x15 reps	rest: 60s
Scissor Kick	3x15 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Frog Sit-Up	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Weight Plate Shrug	3x15 reps	rest: 60s
Dumbbell One-Arm Press (Palms In)	3x15 reps	rest: 60s
Barbell Military Press	3x15 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x15 reps	rest: 60s
Dual Cable Triceps Extension	3x12 reps	rest: 60s
Gorilla Chin-Up with Crunch	3x8 reps	rest: 60s
Climber Pull-Up	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
Chin-Up (Mixed Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s