July 2017 - Bigger, Leaner, Stronger

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6 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bigger Leaner Stronger methodology for training.

Chest & Abs 14 exercises, 1 hr 49 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x6 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Bench Leg Raise (Supine)	3x12 reps	rest: 60s
Stability Ball Crunch	3x40 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Dumbbell Incline Fly With A Twist	6x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	6x8 reps	rest: 60s

Cardio/Tabata 0 exercises, 0 min

Back & Calves 10 exercises, 1 hr 16 mins

Barbell Deadlift	3x10 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent-Over Row	3x6 reps	rest: 90s
Chin-Up	3x6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 90s
Barbell Shrug	3x6 reps	rest: 90s
Machine Calf Raise	3x6 reps	rest: 90s
Machine Seated Calf Raise	3x6 reps	rest: 90s
Stability Ball Crunch	3x40 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s

Shoulders & Abs 9 exercises, 1 hr 2 mins

Barbell Military Press	3x10 reps	rest: 60s
Barbell Military Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Dumbbell Bent-Over Raise	3x6 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weighted Decline Rotation	3x8 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Stability Ball Crunch	3x40 reps	rest: 60s

Legs 12 exercises, 1 hr 21 mins

Barbell Squat	3x10 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Machine Calf Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x10 reps	rest: 60s
Single-Leg Donkey Calf Raise	3x10 reps	rest: 60s
Hanging Leg Raise	5x8 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s

Upper Body & Abs 10 exercises, 1 hr 9 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Stability Ball Incline Ab Crunch	3x40 reps	rest: 60s