arizonius

Feb 10th 2014

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Mixing it Up. Keeping it Fresh.

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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

Get off the desk and couch and be active.

Treadmill 1 exercises, 1 hr 1 min

Treadmill Running

2x10 reps

rest: 60s

Anytime Full Body 40 exercises, 4 hrs 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Ab Draw Leg Slide	3x8 reps	rest: 60s
Cable Judo Flip	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Oblique Crunch	3x8 reps	rest: 60s
Dumbbell Single-Leg Cobra	3x8 reps	rest: 60s
Frog Sit-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Band Quad Stretch	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Assisted Chin-Up	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl With Stork Stance	3x8 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x8 reps	rest: 60s

Treadmill 1 exercises, 1 hr 1 min

Treadmill Running

2x10 reps

rest: 60s

Anytime Full Body 37 exercises, 3 hrs 59 mins

Ab Draw Leg Slide	3x8 reps	rest: 60s
Cable Judo Flip	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Oblique Crunch	3x8 reps	rest: 60s
Frog Sit-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Bicep Curl With Stork Stance	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x8 reps	rest: 60s

Treadmill 1 exercises, 1 hr 1 min

Treadmill Running

2x10 reps

rest: 60s

Anytime Upper Body Lift 30 exercises, 2 hrs 58 mins

Crunch	2x10 reps	rest: 60s
Dumbbell Bench Press	2x10 reps	rest: 60s
Plank	2x1 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Back Hyperextension	2x10 reps	rest: 60s
Parallel Bar Hip Raise	2x10 reps	rest: 60s
Cable Rope Seated Row	2x10 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Bench Dip	2x10 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s
Weight Plate Reverse Curl	2x10 reps	rest: 60s

AT Legs, Chest, and Abs 29 exercises, 3 hrs 1 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Band Quad Stretch	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Cross Leg Erector Spinae	3x8 reps	rest: 60s
Crunch with Hands Overhead	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Frog Sit-Up	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Kettlebell Windmill	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Single-Leg Stance	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s

AT Shoulders, Back, and Arms 30 exercises, 2 hrs 38 mins

Push-Up	2x10 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Sit-Up	2x10 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Incline Shoulder Raise	2x10 reps	rest: 60s
Dumbbell Seated Arnold Press	2x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	2x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Upright Row	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	2x8 reps	rest: 60s
Weight Plate Neck Extension (Prone)	2x10 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	2x10 reps	rest: 60s
Barbell Curl	2x8 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	2x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	2x10 reps	rest: 60s
Dumbbell Reverse Bicep Curl	2x8 reps	rest: 60s
Dumbbell Reverse Fly	2x10 reps	rest: 60s
Weight Plate Reverse Curl	2x8 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	2x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	2x8 reps	rest: 60s
Back Hyperextension	2x10 reps	rest: 60s