New Routine - June 2014 PHAT

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body - Power 8 exercises, 54 mins

Barbell Bench Press	3x5 reps	rest: 60s
Barbell Bent-Over Row	3x5 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Weighted Tricep Dip	2x10 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s

Lower Body - Power 6 exercises, 36 mins

Back/Shoulders - Hyperthrophy 9 exercises, 1 hr 8 mins

Barbell Military Press	3x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Rope Seated Row	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	2x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x20 reps	rest: 60s
Smith Machine Shoulder Press	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Reverse Fly	3x12 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s

Lower Body - Hyperthrophy 7 exercises, 52 mins

Barbell Deadlift	2x5 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Machine Leg Extension	3x20 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Glute Kickback	3x15 reps	rest: 60s
Machine Seated Leg Curl	2x20 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x20 reps	rest: 60s

Chest/Arms - Hypertrophy 10 exercises, 1 hr 20 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Hammer Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x20 reps	rest: 60s
Barbell Preacher Curl	2x12 reps	rest: 60s
Barbell Reverse Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Dumbbell Spider Curl	2x20 reps	rest: 60s
Dip	3x12 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x15 reps	rest: 60s
Cable Tricep Kickback	2x20 reps	rest: 60s