AndrewSchipper

Feb 26th 2018

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest,shoulders,abs 14 exercises, 1 hr 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Barbell Decline Bench Press	2x8 reps	rest: 60s
Dumbbell Decline Fly	2x12 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x8 reps	rest: 60s
Smith Machine Upright Row	4x8 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Back, biceps 11 exercises, 1 hr 15 mins

Pull-Up	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	2x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x10 reps	rest: 60s
Barbell Row	4x12 reps	rest: 60s
Cable Rope Seated Row	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	2x12 reps	rest: 60s
Chin-Up	2x0 reps	rest: 60s

Legs 6 exercises, 57 mins

Chest shoulders abs 12 exercises, 1 hr 41 mins

Barbell Incline Bench Press	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Hanging Knee Raise	4x16 reps	rest: 60s
Hanging Leg Raise	4x20 reps	rest: 60s

Back biceps 11 exercises, 1 hr 19 mins

Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x16 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Pull-Up	2x20 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Cable Seated Row	2x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell High Curl	2x12 reps	rest: 60s
Machine Lat Pulldown	2x0 reps	rest: 60s

Legs 6 exercises, 57 mins